Monday
Do you even EMOM?
8 Rounds
1 – 8/10/12 Bike
2 – 10/12/15 Wall Ball
3 – 8/12/16 Box Jump over
4 – 7/9/12/15 Ski
5 – Rest
Base Strength
A)
Deadlifts
Set 1 70% x 3 reps
Set 2 80% x 3 reps
Set 3 90% x 3+
(based off 90% 1RM)
2 sec up/down
B) Bent over rows
3 sets of 6 – 8 reps
C) Stiff leg deadlifts
3 sets of 8 – 10 reps
Tuesday
A) Back Squat
Build to a heavy 3 Rep max
At tempo 3 sec lower + 3 sec pause
B) 3 rounds of:
Bulgarian split squats 8 each side
2 sec down/up
C) Weighted planks
Base Conditioning
3 Rounds
3 min Max Kcal
2 min Max Ski
1 min Down Ups
Wednesday
Team takeover
0-8 minute
Complete 100 power cleans
EMOM 5 sync down ups
Rest 2 mins
10-18 minutes
Complete 100 STOH
EMOM 5 sync down ups
rest 2 mins
20-28 minutes
Complete 100 TTB
EMOM 5 sync down ups
Base Strength
A) Bench Press
Set 1 65% x 5 reps
Set 2 75% x 5 reps
Set 3 85% x 5+
(based off 90% 1RM)
2 sec up/down
ADD 5KG to your 1rm
B) Incline DB press
4 sets of 6 – 8 reps
C) DB squeeze press 8 – 12 reps
Superset with
Press ups – Max reps
Thursday
Bignastics
EMOM 4 mins
Strict pull ups
Rest 1 min
EMOM 6 mins
Kipping/butterfly pull ups
Max power output
3 Rounds
30/24 kcals Row
3 Rounds
20/15 kcals Row
Rest as needed between sets
Friday
A) 8 sets x 3 reps speed deadlifts
Start at 50%
B) 15 min AMRAP
20 DB box step overs
10 sandbag cleans
20 kcal run
Saturday
5 Rounds of:
3 mins on/off
15 thrusters
15 TTB
Max hang DB snatch remaining time
Sunday
Base Conditioning
Base Strength – Upper Body
