May 22, 2022

Monday

Bignastics
18min EMOM
1 – kcal row
2 – BMU/ jumping/ jumping CTB
3 – box jump overs

Base strength

A) Re-test back squat
10-10-10

B) 3 Sets of:
10 Front rack step ups each leg
Superset
20-30 floor glute bridges with DB
Rest 2 mins in-between sets

Tuesday

Heavy Day

A) 7-5-5-3
Pause back squats (1 sec pause at the bottom)

B) 4 Rounds of:
12-16 back rack reverse lunges
Superset
15-20 calf raises

Base Conditioning

30min EMOM
Run 14/10kcal
Ski 15/12 kcal
Row 15/12kcal

Wednesday

Dumbbell Daft
10-1
single arm devils deadlift + single arm hang squat clean + one arm push jerk

Base Strength

A) 3rm Push Jerk

B) 3 sets of:
8-10 seated DB arnie press
Supserset
8-10 ring rows or 3-5 weighted chin ups

C) 3 sets
max hollow hold

Thursday

Team Takeover

In pairs:
150/120 kcal ski
150 wall balls
50 sandbag to shoulder AHAP
75/60 kcal ski
75 wall balls
25 sandbag to shoulder AHAP

Friday

Heavy Day

A) 3RM split jerk

B) 1 set of max push press at 50%

C) 4 rounds of:
DB/KB carries, 1 overhead + 1 farmers (heavier)

Saturday

Pump and grunt

A)
4 sets of:
20 box step overs
Superset
12-15 dimmel deadlifts

B)
50 Kcal row
50 goblet squats
50 walking lunges with DB

Sunday

Base Conditioning

Base Strength – Lower body