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MONDAY
A) Bench Press: 5RM, then 2×5 @ 90%
B) 4 Rounds For Total Time:
15 Power Snatch, 95#/65# (Scale to alternating DB Power Snatch)
15 Bar Facing Burpees
2:00 Rest
TIMECAP: 20:00
C) 3 sets
Dumbbell Strict Press x 10
Bulgarian Split Squat x 8, each

TUESDAY
A) Squat Clean, Build to Heavy Double
Then 5×1 on 0:30, use 85-90% of today’s heavy double
B) 3 Rounds For Time:
15 Dbl KB Clean, 35/26#
15 Dbl KB PP, 35/36#
15 Toes-to-Bar
TIMECAP: 8:00
C) 3 sets
Barbell Roll Out x 10
SA DB Row x 10

WEDNESDAY
A) EMOM 15, alternating:
Row or Assault Bike 0:50 (increasing intensity)
0:15-0:30 Chest-to-Wall Handstand Hold OR Pike Handstand Hold
10 Russian Kettlebell Swings + 10 Goblet Squats (increasing weight)
B) AMRAP 30 @ 80%
500m Row
20 Strict Handstand Pushups
30 Wall Ball, 20# to 10’/14# to 9′

THURSDAY
A) 4 Rounds For Quality:
0:20 Passive Hang
10 Tap Swings on Pullup Bar
80′ High Knees
80′ Buttkickers
B) 15:00 min to practice:
5-15 Chest-to-Bar Pullups
5-10 Strict Ring Dips
80’ Sandbag Squat and Walk
C) Deadlift: 5RM, then 2×5 @ 90%of 5RM
D) Cash Out – Coaches Choice

SATURDAY
A) Hang Snatch, Build to Heavy Double
Then 5×1 on 0:30, use 85-90% of today’s heavy double
B) 3 sets
GHD Back Extension: Near Max Reps
Ring Row: Near Max Reps
C) 4 Rounds:
10 Back Squats, moderately heavy
1:00 Rest
5-15 Strict Pullups
1:00 Rest