Monday
12 min AMRAP
15 hang Power cleans
10 box jumps
300/275m row/run/ski
rest 2 mins
2 rounds for time:
15 hang Power cleans
10 box jumps
300/275m row/run/ski
Tuesday
A)
4 RFT
8-10 push press
super set
max strict pull ups (if more than 8, do weighted )
rest 2mins between rounds
B)
3 RFT
60/42 kcals
60 press ups
60/42 kcals
(9 min time cap?)
Wednesday
A)
5-5-3-3-3 Front squat
starting weight is finishing weight from last week
B)
12 min AMRAP
8 step ups each leg
30-45/sec plank
8 cossack squats each leg
30-45 sec hollow hold
Base Conditioning (7pm only)
5 rounds – Every 3 min alt between
400m run (2.5min time cap)
500m row (2.5min time cap)
Thursday
A)
1min on/ 1 min off
12 TTB
remaining time max DB Snatch
x 8
B)
3 rounds for quality
20-30 sec l-sit/ knee tuck
15 bent over flyes
10-15 bicep curls
Friday
EMOM 20mins
1) heavy deadlift
3) down ups
5) wall balls
Saturday
I Go U Go
10 mins
10/7 kcals
8 hang snatch (35/25)
Rest 2 mins
I Go U Go
10/7 kcals
8 thrusters (35/25)
Sunday
Every 6 mins x 5 rounds:
15 empty bar squat jumps
20 air squats
25 v-sits
max distance in remaining time