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MONDAY
A) Movement Prep
Lx ball glute and piriformis
Bear Sit Hip IR/ER, 2 x 5 each
Tempo KB Goblet Squat, 2 x 5
B) Paused Back Squat: 3RM
-0:03 pause at parallel
C) For Time:
20 Shoulder-to-Overhead, 115#/75#
20 Bar Facing Burpees
30 Front Squats, 115#/75#
20 Bar Facing Burpees
40 Deadlifts, 115#/75#
20 Bar Facing Burpees
TIMECAP: 15:00

TUESDAY
A) Movement Prep
Shoulder IR with PVC, 2 x 0:30
Tabletop with Reach (slow), 2 x 5 each
Single Arm KB Z-Press, 2 x 6 each
B) Power Jerk: 3RM
C) 3 sets
8 Double KB Press
16 Alternating KB Gorilla Row
D) AMRAP 12
10 DB Snatch*, each
20/15 Pushups
2 Shuttle Run
* Post weight to whiteboard

WEDNESDAY
A) Muscle Up Skill Work, 10 minutes to practice
Level 1: False Grip Ring Rows
Level 2: Muscle Up Negative
Level 3: Strict Muscle Up
B) 4 Rounds For Time
20 Wall Balls, 20/14#
15 T2B
10 Burpee Step Ups, 24/20”
C) Strongman Work

THURSDAY
A) Movement Prep
Hollow Rock/Superman, 2 x 15 each
KB Goblet Good Morning, 2 x 10
Death March, 2 x 40’
B) Pause Deadlift, 3RM
* 0:03 pause at knee
C) For Time:
0.9 mile AB
15 Pull Ups
30 RKBS, 70/53#
0.6 mile AB
12 Pull Ups
24 RKBS
0.3 mile AB
9 Pull Ups
18 RKBS

SATURDAY
A) Snatch: 1RM
B) Surprise WOD