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MONDAY
A) 3 sets:
5 KB Windmills, each (light)
10 SA KB OH Split Squat, each
10 Tap Swings + 10 Scapular Pullups
B) Back Squat: 3×2
C) 3 Rounds For Time:
80’ Goblet Walking Lunge, 53/35#
15 Pullups
80’ Goblet Walking Lunge
15 Toes-to-Bar

TUESDAY
A) 2 sets
YTWL x 10
0:20 Wall Facing Handstand Shoulder Taps or 0:20 Wall Facing Hold
10 Ring Rows with 2 sec eccentric
B) 3 sets
Strict Press x 3
Pendlay Row x 6
C) AMRAP 15:
Shuttle Run
15 Dumbbell Snatch, 50#/35#, alternating
15 Box Jumps, 30″/24″
2:00 Rest

WEDNESDAY
For parts A-C today, focus on quality movement and shoot for 5-10 reps of each exercise, unbroken. Scale and add weight as needed.
A) 3 sets
Dbl KB Cleans
Bar Dips w/ 3 sec eccentric
B) 3 sets
KB Floor Presses
Strict T2B
C) 3 sets
SA DB Alternating Lunge
Dragon Flag
D) 3 rounds for time:
5 Burpees
10 Front Squats, 95/63#
5 Burpees
10 Push Press, 95/63#
5 Burpees
10 Thrusters, 95/63#

THURSDAY
A) 3 sets
12 Glute Bridges
6 Quadruped Thoracic Rotations/side
40′ Monster Walk
B) Conventional Deadlift:
4RM, then 90%x4x2
B) For Time:
40/30 Calorie Assault Bike
40 Wall Balls, 30/20# to 10/9′
40/30 Calorie Assault Bike

SATURDAY
A) Clean: 2RM, then 90%x2x2
B) Accesory Work – Coaches Choice
C) 5 Rounds For Time:
9 Hang Squat Cleans, 135/83#
30/20 Pushups