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MONDAY
A) 3 Sets
5-8 Strict HSPU or Box HSPU
5 Pistols or Shirmp Squat, each
B) Back Squat:
6×4, use 90% of last week’s top set of 4
C) AMRAP 10:
80′ KB Walking Lunge, 53/35#
Shuttle Run
10 Alternatning KB Push Press, 53/35#
Shuttle Run

TUESDAY
A) Warmup: 1 Set For Quality:
15 Russian Kettlebell Swings
15 Ring Rows
15 Russian Kettlebell Swings
15 Scapular Pushups
15 Russian Kettlebell Swings
15 Scapular Pullups
15 Russian Kettlebell Swings
15 Banded Archer Pulls/side
B) Conventional Deadlift: 4-4-4, 2×4
Athletes build over the first three sets to a challenging but submaximal weight, leaving two good reps in the tank. They should repeat that weight for the remaining two sets.
C) 4 Rounds For Time:
21 Sumo Deadlift High Pulls, 70/53#
4/3 Rope Climbs
TIMECAP: 12:00

WEDNESDAY
A) Warmup: 2 Sets
10 Single Arm OHS, each
15 Hollow Rocks
10 Tap Swings on Pullup Bar
5 Bulgarian Split Squats, each
B) For Time:
3 Rounds:
15 Thrusters, 95#/63#
10 Chest-to-Bar Pullups
4 Rounds:
20 Toes-to-Bar
20 Box Jump Overs, 30″/24″
5 Rounds:
15 Burpees
25 Double Unders
TIMECAP: 35:00

THURSDAY
A) 3 sets
8 Half Kneeling Press, each
200m Row
B) Strict Press: 8RM
C) For Time:
500m/450m Row
30 Dumbbell Snatch, 50#/35#, alternating
500m/450m Row
TIMECAP: 6:00

SATURDAY
A) Clean + 2 Front Squat + Jerk: 20 min to build
B) 3 sets
Double Kettlebell Front Rack Walking Lunge: x 20
GHD Sit Up x 15
C) Overhead Squat/Assault Bike: 30-20-10 For Time:
Overhead Squat, 95#/65#
Assault Bike Calories