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MONDAY
A) Front Squat, 4×6
B) AMRAP x 16 MINUTES
15/12 Cals
30 Double Unders or 10 Burpees
10 Single KB Suitcase Deadlifts, each, 70/53#
10 CTB/Pull-Ups/Ring Row
C) Accessory Work: Coaches Choice

TUESDAY
A) Push Press, 12-10-8-6
B) 4 SETS
8 Ring/Bar Dips or Ring/Bar Support Hold
8 Toes to Ring/Bar
C) AMRAP x 12 MINUTES
12 H2H Swings, heavy
9 DB Thrusters
6 Burpee Box Jumps (24/20)

WEDNESDAY
A) 15 Minutes to Build
Power Snatch + OHS + Snatch (drop of OHS then reset before the Snatch)
B) EMOM x 25 MINUTES
MIN 1 – 10 Deficit Push-Ups (feet on box)
MIN 2 – 8/8 DB Lateral Step-Up (24/20)
MIN 3 – 0:20-0:30 Wall HS Hold
MIN 4 – 20 KB Goblet Squats
MIN 5 – :40 Max Cals

THURSDAY
A) 3 SETS
7 TnG Sumo Deadlifts, building (warm up for Part B)
7 Single Leg DB Glute Bridges, each
14 Slow Deadbugs (Advanced: KB Deadbug)
B) EVERY 4:00 x 4 SETS
7 TnG Sumo Deadlifts
14 Bumper Plate G2O, 45/25#
21 Bumper Plate Turkish Sit-Ups, 25/15#
Shuttle Run
C) Core Work: Star/Side Planks,

FRIDAY
Surprise Workout

SATURDAY
Surprise Workout