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MONDAY
A1) Back Squat*
1×5 @ 50%
1×5 @ 65%
3×5 @ 75%
*Base percentages off 5RM
* 15 min CAP
A2) 3-4 SETS
5 (DB Hang Cleans + DB Squat)
10 Single KB RDLs
10 Ab Wheel Roll Outs
– Rest 1:00
B) AMRAP x 13 MINUTES
5 Deadlifts, BB @ bodyweight / Single or Double KB @ heavy
10 Up-Downs
5 SA KB/DB Reverse Clungester, each, 35/26#
10/8 Cals

TUESDAY
A1) Push Press*
1×5 @ 50%
1×5 @ 65%
3×5 @ 75%
*Base percentages off 5RM
A2) EMOM 12, alternating
5 DB Press + 5 DB Push Press
0:20 Max Chin Over Bar Hang (add weighted vest if able)
10 Alternating DB Plank Rows
* 15 min CAP
B) EMOM x 6 MINUTES
12/9 Cals
-Rest 1:00
4 ROUNDS
Shuttle Run
25 Push Ups
10 Double DB Sumo Snatches

WEDNESDAY
A) 20 minutes of Mobility 🙂
B) Surprise Workout

Olympic Weightlifting
Snatch Pull to Hip, 3×4
Snatch w/o Contact, 3×4
Snatch Push Press, 3×4

THURSDAY
A1) Deadlift*
1×5 @ 50%
1×5 @ 65%
3×5 @ 75%
*Base percentages off 5RM
A2) 3-4 SETS
8 DB/KB Suitcase Deadlifts
80′ -120′ DB/KB Rack Carry (same weights as DL)
16 Weighted L Crunches
– Rest 1:00
B) 4 SETS
AMRAP x 3 MINUTES*
4 Shoulder to Overhead, BB @ 115/73#  / DB/KB @ 35/25#
6 Hang Power Cleans
8 Toes to Ring / Hanging Leg Raise
*Pick up where you left off.
-Rest 1:00 b/t Sets-

FRIDAY
Surprise Workout

SATURDAY
Surprise Workout

SUNDAY
Sunday Funday