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MONDAY
A1) Back Squat*
1×5 @ 50%
1×5 @ 60%
3×5 @ 70%
*Base percentages off 5RM
A2) Every 2:00 x 6 SETS
8 DB Push Ups 8 DB Power Cleans + 8 Alt SA DB Thrusters 
* 15 min CAP
B) AMRAP x 12 MINUTES*
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Up-Down over Weights
*Choose barbells, DB or KB. First 3 movements must be completed unbroken. Every 3 rounds increase weight.
Suggested starting weights: 95/63#, 30/20# DB, 35/26# KB
C) Cash Out

TUESDAY
A1) Push Press*
1×5 @ 50%
1×5 @ 60%
3×5 @ 70%
*Base percentages off 5RM
A2) 3-4 SETS
9 Glute Bridge Floor Press
6 Tempo Ring Rows
0:30 Ring/TRX Plank
* 15 min CAP
B) 21-15-9 REPS
Cals (scale to 15-12-9)
Toes to Ring / Hanging Leg Raise
DB Burpee 
C) Core Work

WEDNESDAY
A) 1:00 PRACTICE / 0:30 REST x 4 SETS, alternating
HSPU or HS Hold
Row at easy pace, counting rhythm
Rope Climb or Variation
B) Surprise Workout

Olympic Weightlifting Class
A) Snatch Balance, 3×5
B) Snatch Pull to Hip, 3×5
C) Behind the Neck Press, 3×6

THURSDAY
A1) Deadlift*
1×5 @ 50%
1×5 @ 60%
3×5 @ 70%
*Base percentages off 5RM
A2) EMOM 12, alternating
8 Single Arm Suitcase KB Deadlift + 40′ Farmers Carry, right
8 Single Arm Suitcase KB Deadlift + 40′ Farmers Carry, left
12 RKBS, heavy
* 15 min CAP
B) AMRAP x 8 MINUTES
10/8 Cals
8 Ring Rows
8 Strict Press, 75/53# / DB Press
-Rest 2:00-
AMRAP x 8 MINUTES
10/8 Cals
8 Pull-Ups / Ring Rows
8 Push Press 115/73# / DB Push Press

FRIDAY
A) Surprise Workout

SATURDAY
A) Surprise Workout

SUNDAY
Sunday Funday