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MONDAY
A) 3 sets
5 Kettlebell Clean + 5 Kettlebell Snatch, each
40′ Dual Kettlebell Overhead Carry
10 Single Leg Glute Bridges/side
B) 4 Rounds For Time:
10 Power C&J, 135/83#
50 Wall Ball, 20# to 10’/14# to 9′
50 Double Unders or 15 Burpees
TIMECAP: 30:00

TUESDAY
A) 3 sets
5 Kettlebell Windmills/side
20′ Inchworm
10 Standing Pallof Press/side
B) Single Arm Strict Press: (1) Build to a heavy set of 10 on each side
(2) Using 5-10lbs less than the heavy set of 10, perform two max rep sets per side
C) Assault Bike:
4:00 Max Calories
4:00 Rest
3:00 Max Calories
3:00 Rest
2:00 Max Calories
2:00 Rest
1:00 Max Calories
1:00 Rest

WEDNESDAY
A) Power Snatch: (1) Build quickly to a heavy set of 2
(2) 5×2, use 85% of heavy set
B) As Far As Possible in 9 Minutes:
1 Power Snatch, 95#/63#
1 Toes-to-Bar
3 Power Snatch
3 Toes-to-Bar
5 Power Snatch
5 Toes-to-Bar
7/7, 9/9, etc
C) 3 Sets:
5 Weighted Strict Pull Ups
5 Side lunges/leg
15 GHD Sit Ups

THURSDAY
A) 3 Sets
10 Goblet Squats w/Pause @ Bottom
15 Tap Swings on Pullup Bar
B) Overhead Squat: (1) Build quickly to a heavy set of 3
(2) 5×3, use 75% of heavy triple
C) 4 Rounds For TIme:
2 Shuttle Run
25 Squats
10 Strict HSPU

SATURDAY
A) 3 sets
15 Crossover Symmetry Rear Delt Fly
10 Dumbbell Floor Press, light and slow
15 Banded Good Mornings, slow eccentric
B) Bench Press + Pushup: (1) Bench Press: Build quickly to a heavy set of 5
(2) Using 85% of today’s heavy set of 5, perform 3 sets of the following:
Bench Press Near Max Reps + Pushups Near Max Reps
*performs bench press until they feel they have 2-3 reps before failure, then immediately push ups until 2-3 reps before failure
C) 21-15-9 For Time:
Dumbbell Power Jerk, 50#/35#
Dbl KB Sumo DL, 70/53#