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MONDAY
S&C
A) Back Squat, 6-6-6
15 min CAP
B) EVERY 3:00 x 5 SETS
6 Bar Facing Burpees
8 Back Squats, 115/73#
12/10 Cals
C) Cash Out

BC
A) 3-4 SETS
4 DB Hang Squat Clean + Squat
1 min A2G Squat Hold
15 Push Ups to Pike
15 min CAP
B) EVERY 3:00 x 5 SETS
6 Burpees over KB
12 KB Goblet Squats
10/8 Cals
C) Cash Out

TUESDAY
S&C
A) Push Press, 6-6-6
12 min CAP
B)AMRAP x 10 MINUTES
3-6-9-and so on…
Push Press, 95/63#
Front Rack Lunges
Pull Ups
-Rest 2:00-
5 ROUNDS
6 Push Press
6 Front Rack Lunges
6 Pull-Ups

BC
A) Every 2 min x 5 SETS
10 DB Push Press
10 RKBS
10 V Ups
B) AMRAP x 10 MINUTES
3-6-9-and so on…
DB Push Press
DB Rack Lunges
Ring Rows
-Rest 2:00-
5 ROUNDS
6 DB Push Press
6 DB Rack Lunges
6 Ring Rows

WEDNESDAY
S&C / BC
A) Surprise Workout

THURSDAY
S&C
A) Deadlift, 6-6-6
15 min CAP
B) 2 ROUNDS
1000m/800m Row or 1 mile/0.8 mile Bike
25 Toes to Bar
10 Hang Power Cleans, 135/83#

BC
A) 4-5 SETS
10 KB Deadlifts immediately into 80’ Farmers Carry
20 DB L Crunches
15 min CAP
B) 2 ROUNDS
800/600 m Row or 0.8/0.6 mile Bike
20 Hanging Knee Raise or Abmat Sit Up
20 RKBS

FRIDAY
Surprise Workout

SATURDAY
Surprise Workout