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MONDAY
A1) Back Squat, 5RM
A2) EMOM 12, alternating
15 RKBS
15 KB Goblet Squats
0:20 Hollow Hold
15 min CAP
B) EVERY 3:00 x 5 SETS
15/12/9 Cals
15 Slam Balls
8 Pull-Ups / 12 Ring Rows
C) Cash Out

TUESDAY
A1) Push Press, 5RM
A2) 4-5 SETS
10 DB Kneeling Clean and Press
10 Ring Rows
-Rest 1:00
15 min CAP
B) 3 ROUNDS
Cul de Sac Run
30 Alt DB/KB Suitcase Lunges
15 Thrusters, 95/63# / DB/KB Thrusters

WEDNESDAY
A) 3-4 SETS with single DB/KB, each side
5 Chainsaw Rows + 5 Deadstop Snatches + 5 Rack Reverse Lunges (weight at shoulder)
* Performed as a complex, no rest between exercises
B) Surprise Workout

THURSDAY
A1) Deadlift, 5RM
A2) 3-4 SETS
8 Push Up to KB Sumo Deadlifts
16 Tuck Crunches
0:30 Ring Plank / Plank
-Rest 1:00
15 min CAP
B) 2 SETS
AMRAP x 7 MINUTES
7 Hang Power Cleans, 135/83# / 14 RKBS
7 Toes to Bar / Hanging Leg Raises
7 Hand Release Plyometric Push-Ups / Hand Release Push Ups
-Rest 2:00 b/t Sets-

FRIDAY
Surprise Workout

SATURDAY
Surprise Workout

SUNDAY
Sunday Funday