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MONDAY
A1) Back Squat, 5×5 @ 60%
* Base percentages off 5RM
A2) EMOM 12, alternating
8 DB/KB Goblet 1 1/4 Squats
12 DB RDL
0:20 L Sit (scale to knees bent)
B) 1:30 WORK / 0:30 REST x 3 TOTAL SETS, alternating
Shuttle Run + Max Back Squats, 135/83# BB or Max Dbl DB/KB Squat, 40/30#
Shuttle Run + Max V-ups
Shuttle Run + Max DB/KB Renegade Rows, 30/20#

TUESDAY
A1) Push Press, 5×5 @ 60%
* Base percentages off 5RM
A2) 3-4 SETS
6 SA DB Split Jerks, left hand / right leg forward
12 Ring Rows
6 SA DB Split Jerks, right hand / left leg forward
12-18 Tempo Push Ups
B) AMRAP x 12 MINUTES
10 DB Power Cleans to Push Press, 40/25# or 10 Double KB TnG Clean to Push Press, 35/26#
10/8 Cals
10 Heavy Wall Balls
C) Cash Out

WEDNESDAY
Surprise Workout

Olympic Weightlifting
Hang Snatch from Below Knee, 3×3
Clean Pull to Hip, 3×5
Snatch Balance 3×4

THURSDAY
A1) Deadlift, 5×5 @ 60%
* Base percentages off 5RM
A2) 3-4 SETS
8 SA KB Suitcase Deadlifts, each
1 or 2 Lengths, Seal Walk on Sliders (Turf)
8-12 T2B or Hanging Leg Raise
B) 5 ROUNDS FOR TIME
13 RKBS, 70/53#
11 Up-Down Box Step-Up, 24/20″
9 Deadlifts, BB @ bodyweight or Double KB @ bodyweight
7 Strict Pull-Ups or 14 Ring Rows

FRIDAY
Surprise Workout

SATURDAY
Surprise Workout

SUNDAY
Sunday Funday