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MONDAY
A) Warm Up – 2 sets
8 Single Arm Strict Press/side, slow and controlled
10 Tap Swings on Pullup Bar
10 Inchworm
B) Push Press: 5RM
C) AMRAP 12:
8 Shoulder-to-Overhead, 135#/83#
8 Strict Pullups
40’ Walking Lunge, 35/25#

TUESDAY
A) Clean: 12×1 EMOM
Athletes with an established 1RM should begin with ~75%. They should build by feel, but their task is to make 12 crisp, solid lifts, not to hit a max.
Athletes without an established 1RM should load at coaches discretion, selecting a starting weight which allows them to focus on technique and building so long as they can maintain good mechanics.
B) For Time:
20 Power Cleans, 135#/95#
20 Slam Ball Nurpees
20 Front Squats, 135#/95#
C) 2 sets
10 DB Bench Press
10 SA DB Row

WEDNESDAY
A) Row 4:00, escalating intensity each minute
Then 2 Sets:
10 Perfect Burpees
20 Hollow Rocks
10 Goblet Squats
10 KB Snatch/side
B) 3 Rounds For Time:
30/20 Calorie Row
30 Burpee Box Jump Overs, 30″/24″
30 Toes-to-Bar
30 Wall Ball, 20# to 10’/14# to 9′
30 RKBS, 53/35#
TIMECAP: 36:00

THURSDAY
A) 15 min to work
5-15 Chest-to-Bar Pullups/Pull Up/Banded Pull Up (no butterfly)
5-10 Strict Ring Dips/Bar Dips/Push Up
0:30 L Sit
B) 3 sets
8 Bulgarian Split Squats/side
10 Dragon Flags
C) 4 Rounds:
10 Deadlifts, moderately heavy
1:00 Rest
5-15 Strict Handstand Pushups
1:00 Rest
Deadlift: Athletes should use a load which they can complete unbroken for at least the first two rounds and in no more than two sets for the remaining two sets.
Handstand Pushup: Athletes should select reps for completion in no more than two sets. If they need to go lower than that, they should scale the movement to hand release pushup or hand release knee pushup. Scaling HSPU ROM with one ABMAT is acceptable.

SATURDAY
A) Warm Up – 2 sets
10 Rotational Medicine Ball Throws/side
10 Scapular Pushups
10 Half Kneeling Bottoms Up Presses/side
B) Front Squat: 5RM
C) For Time:
30 Dumbbell Thrusters, 50#/35#
9/6 Rope Climbs
30 Dumbbell Thrusters, 50#/35#
6/4 Rope Climbs