Monday
A)
3 rounds
20 front rack step ups
160ft farmers carry
B)
30-20-10
DB Snatch
25-15-5
Pull Ups
Tuesday
Build to a heavy
2 Hang Power Clean (HPC) + 3 Shoulder to overhead (STOH)
1 min on / 1 min off x 6
6 HPC + 6 STOH
remaining time max bar facing burpees
Wednesday
A)
Every 2.5 mins x 5 rounds
6 back squat with a 3 second lower
start at 60% and build
B)
12min AMRAP
15 box jumps
15 wall balls
15 TTB
Base conditioning
| 2min stroke rate 22s/m 2min stroke rate 24s/m 2min stroke rate 30s/m 2min stroke rate 24s/m | 2min steady run 8 rounds 20seconds on/ 10seconds steady 2min steady run | 8min row 2min stroke rate 22s/m 2min stroke rate 26s/m 2min stroke rate 22s/m 2min stroke rate 30s/m | 8 rounds 40 sec steady run 20 sec moderate to hard run |
Thursday
A)
10min of wall walk practice
if ok, do 2-5 reps at a time
B)
For Time
100 sit ups
150/120 kcals
75 DB Push Press
Friday
A)
Build to a heavy 5 Rep Max sumo deadlift
with reset at the bottom of each rep
B)
50 press up buy in
(2 min cap on press ups)
10-1 deadlift (100/70)
35 DU after each set
Saturday
In Pairs
30 min AMRAP
50kcal row
40 box jump overs
30 DB hang Clean and Jerks (25/17.5)
20 CTB/pull ups/ jumping CTB
10 sand bag cleans
Sunday
Run
1min on/1 min off x 6
Row
30 sec on/off x 12
Ski
max distance ski in 12 mins – every min 5 down ups
