Monday
21-18-15-12-9-6-3 reps for time of:
Sumo deadlift high pulls
Push jerks
300250m row/ski or 200m run after each round
Tuesday
A)
7-5-3-5 back squat
B)
12min AMRAP
16 reverse lunges
16 jump squats
16 step ups
Wednesday
A) Establish max:
Power clean + 2 Hang power clean
B)
Ever 30 seconds for 10 minutes
1 power Clean + 2 hang power clean
@65-75%
Thursday
A) 30 sec on/ 90 sec off x 4
max strict pull ups
B)
For time:
45 kettlebell swings 24/16
400-m run (500m Row/ski)
35 kettlebell swings
800-m run (1000m Row/ Ski)
25 kettlebell swings
1,200-m run (1500m Row/ski)
15 kettlebell swings
Friday
0-13min (10min time cap)
50 wall balls
40 deadlift
30 box jumps
20 TTB
@ the 13 minute mark
repeat workout
Saturday
2.5 min on 90sec off x 7 rounds:
20 / 15 kcal (max 1 min)
18 alt hang DB snatch
remaining time max down ups
Sunday
Same as last week but reversed order
aiming to beat last week total!
10 rounds
20 on/ 40 off
10 rounds
30 on/30 off
10 rounds
40 sec on/20 off
