Monday
AM
5k Row
PM
A. Snatch 60/3, 70/3, 80/3, 85/2, 80x3x2 E3M
B. Front Squat 60/3, 70/3, 80x3x3
C1. Strict Pull Ups@21x2; 10, 10, 10; rest 30 sec
C2. Reverse Lunge (Front foot elevated on a plate) 3x10; rest 2 min
+
Assault Bike 20 sec x 5 sets; rest 2:40
Tuesday
AM
Run 5 min
+(Rest 3 min)
4x90/90
5 CTB
5 Burpees
+
5 min cool down
PM
A. Push Jerk 60/3, 65/3, 70x3x3
B. Power Clean 75x3x8 EMOM
C1. Press 65x5, 75x3, 80%x1
C2. Pendlay Rows 12-15 x 3
+
5 sets
7 Hang Power Cleans (build from 65% of clean)
10 Kipping HSPU
25 Double Unders
rest 4 min
Wednesday
A. Power snatch 75x3x8 OTM. USE STRAPS
A. Back Squat 60/3, 70/3, 80x3x2, 85x2x2
C. Sn Balace + OH Squat 2+3 x 4 sets; add 5-10# from last week. Weight constant across sets
+
Complete in 7 min
3 rounds
25 KB Swings 2/1.5 pood
25 Burpees
rest 4 min
7 min AMRAP
15/12 cal Row
20 Wall Ball Shots 30/20
AM
5k Row
PM
A. Snatch 60/3, 70/3, 80/3, 85/2, 80x3x2 E3M
B. Front Squat 60/3, 70/3, 80x3x3
C1. Strict Pull Ups@21x2; 10, 10, 10; rest 30 sec
C2. Reverse Lunge (Front foot elevated on a plate) 3x10; rest 2 min
+
Assault Bike 20 sec x 5 sets; rest 2:40
Tuesday
AM
Run 5 min
+(Rest 3 min)
4x90/90
5 CTB
5 Burpees
+
5 min cool down
PM
A. Push Jerk 60/3, 65/3, 70x3x3
B. Power Clean 75x3x8 EMOM
C1. Press 65x5, 75x3, 80%x1
C2. Pendlay Rows 12-15 x 3
+
5 sets
7 Hang Power Cleans (build from 65% of clean)
10 Kipping HSPU
25 Double Unders
rest 4 min
Wednesday
A. Power snatch 75x3x8 OTM. USE STRAPS
A. Back Squat 60/3, 70/3, 80x3x2, 85x2x2
C. Sn Balace + OH Squat 2+3 x 4 sets; add 5-10# from last week. Weight constant across sets
+
Complete in 7 min
3 rounds
25 KB Swings 2/1.5 pood
25 Burpees
rest 4 min
7 min AMRAP
15/12 cal Row
20 Wall Ball Shots 30/20
Friday
AM
Nancy
20 min AMRAP
Run 400m
AMRAP Pull Ups
PM
A. Snatch 60/2, 70/2, 80x2x2, 85x2
B. Back Squat 55%x5, 62.5%x5, 67.5%x3x10
C1. Banded T-Bar Row 8,8,8; rest 1 min
C2. Pistols 12 alternating reps x 3 sets; rest 3 min
+
for time:
10-8-6-4-2
Oh squat 135/95
5-4-3-2-1
Muscle up
Saturday
A. Clean 60/2, 70/2, 80x2x3
B. Strict Press 50%x5, 60%x3, 70%x2, 75%xAMRAP; rest 3-5 min
+
3 sets NFT
HSPU 10 reps
-scale with most challenging option for your skill level. If you can’t complete all 10 reps, make note of highest number achieved each round.-scaling options include freestanding, wall deficit, wall, box, downward dog, etc. No kipping
RING BACK OFF DRILLS 5 reps
-3 ring swings, then pull knees over vertical. Stay in tuck and watch knees over the top. Let go of rings and land on feet. Please put a mat or something soft underneath for safety purposes
WEIGHTED DIPS 7 rep
-find weight where 7th rep is challenging
HOLLOW ROCKS 3 x 35 reps
-only extend out as far as you can with lower back in contact with ground.
MAX HS HOLD STOMACH AGAINST WALL (3 rounds)
-try to bring hands as close to wall as possible.
-record times
+
3 rds for time:
10 Dead Lift - 115% BWT
25 box jumps - 24"(for everyone)
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