MONDAY
Strength
Every 2:30 for 10 minutes (4 rounds):
3 Squat Cleans
Workout Of The Day
21-15-9 Reps for Time:
Power Clean @ 60/43KG
Toes to Bar
Time Cap: 10 minutes
TUESDAY
Strength/Skill
Every 90 sec x 3 sets of each:
1) Odd Set:
20 Shoulder Taps
*Level 1: Plank Position
*Level 2: Feet on Box Pike Position
*Level 3: Wall Facing Handstand
*Note: Each set should take longer than 30 sec so that the reps are slow & controlled.
2) Even Set:
45 Sec Passive Hang on Bar
Workout Of The Day
EMOM x 14 For Max Reps:
Odd – 20 sec AMRAP Row – Calories
Even – 20 sec AMRAP Wallballs @ 20/14lb (9/6kg), to 10/9ft
*Each set add 5 seconds of work. IE – :20, :25, :30, :35, :40, :45, :50
WEDNESDAY
Strength
Every 2 minutes for 12 minutes (3 alternating sets):
Set 1: Max Shoulder Presses @ 70%
Set 2: 5 Weighted Pull-Ups
*AMRAP (-2) for Shoulder presses
Workout Of The Day
22 Minute AMRAP:
3 Rounds:
50 Single Unders
15 Push-Ups
into
3 Rounds:
50 Double Unders
35 V-ups
THURSDAY
Strength/Skill
Every 3:30 for 10:30 (3 rounds):
30 Bodyweight Reverse Lunges
5 Deadlifts @ 75-85%
*15/side for lunges
Workout Of The Day
Every 6 minutes x 3 sets:
For time:
20/16 Cal Echo Bike
20 DB Suitcase Deadlifts @ 22.5/15kg) (10/side, NOT alternating)
20 DB Alternating Hang Power Snatches @22.5/15kg
*5 min cap each set
FRIDAY
Strength/Skill
Every 2 minutes, for 10 minutes (5 sets):
5 Back Squats @ 70-80%
**Start @ RPE6 and build to RPE8
Workout Of The Day
5 Rounds for Time:
12 Barbell Thrusters @ 43/30KG
12 Burpees over the Barbell
Time Cap: 10 minutes
SATURDAY