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MONDAY
A) Power Snatch: Build to Heavy Double
Then 5×1 on 0:30, use 85-90% of heavy double
B) AMRAP 15:
20 Alt Dumbbell Snatch, 50#/35#
20 Box Jumps, 24″/20″
20 RKBS, 70/53#
20 Toes-to-Bar
C) 3 sets
15 GHD Sit Ups
15 Ring Push Ups

TUESDAY
A) 3 sets @ 80%
15 Squat Cleans*
15 Ring or Bar Dips
*Choose a weight that you can perform fast singles for all reps
B) 3 Rounds:
3:00 Row for max Cals
3:00 Rest
C) 3 sets
6 KB Half Kneeling KB Press, each
15-20 UB Wall Balls, Heavy

WEDNESDAY
A) Warmup – 15 min
10 Double Kettlebell Push Press (pause at top)
Shuttle Run
10 Perfect Burpees
B) 3 sets
10 Dumbbell Shoulder Press
10 Bent Over Y’s
C) Every 5:00 x 4:
400m Run
20 KB Goblet Clean to Squat, 70/53#
20 Burpees

THURSDAY
A) Deadlift: 3×5
B) EMOM 16, alternating
a) 0:30 Back Squats, 50% of 1RM*
b) 0:30 Assault Bike (Calories)
*Bar must stay on your shoulders for the entire 30 seconds. No re-racking.
C) 3 sets
8 Bulgarian Split Squat, each
3-5 Tempo Pull Ups (slow eccentric)

SATURDAY
A) Bench Press: 3×5
B) 4 sets
Ring Row: 4 x Near Max Reps
GHD Back Extension: 4 x Near Max Reps
40’ Death March
*Near Max = perfect form, leave 2-3 reps in the tank
C) Surprise WOD