July 31, 2022

Monday

Barbell Conditioning

A)

Build to heavy
1 clean + 2 hang cleans

B)

8 min AMRAP
8 hang power cleans
8 front squats
8 push press
no heavier than 50/35

Base Strength

Deadlift
Set 1 70% x 3
Set 2 80% x 3
Set 3 90% x 3+
(based off 90% 1RM)
B) Dumbell Bulgarian split squat
Drop set
10 Reps Heavy 2 x DBS (Each leg)
10 Reps Heavy 1 x DBs (each leg)
Max reps Bodyweight (each leg)

C) Standing Calf raises
3 x 15 each side
Super sets with
DB pull over
3 x 10 reps

Tuesday

Bignastics

A) 4 sets of 6-8 box dips
or ring rips if can do unassisted

Into

EMOM 5 mins
5-15 sec chin over bar hold

B)

WOD

24-20-16-12-8
Hang DB snatch
Burpee over the DB

Base Conditioning

6 minute Max Run
90 seconds recovery
6 minutes Max Run

B)
6 minute Max Row
90 seconds recovery
6 minute Max Row

Wednesday

Team Take over

For Time
200 wall balls
30 shuttle runs (1 shuttle = 25ft)
150 KB swings
30 shuttle runs
100 kcal bike (c2 or ab)
30 shuttle runs
50 sandbag cleans

35 min time cap

Base Strength

A) Bench Press
Set 1 65% x 5
Set 2 75% x 5
Set 3 85% x 5+
(based off 90% 1RM)
ADD 5KG to your 1rm

B) DB Incline Rows
4 sets of 15 reps
Super set with
Seated DB press
4 sets of 15 reps

C) Arm finisher

Thursday

Heavy day

A) 4 set of 10 split leg lunges (bar on back)
add weight to last week

B) 3 sets of 10 single leg step ups/squats
add 2 reps on from last week

C)

12min AMRAP
Bag march (on the spot with sandbag)
2 length farmers carry
Rest

Friday

Do you even Cardio?
A)
800m run
rest 2 mins
800m run

B)
Row
12 min AMKAP
12/9 kcal
rest 30 seconds

C)
5 rounds
300/275m ski
rest 60 seconds
12min cap

Saturday

A) Build to a heavy
4 deadlift
3 hang power cleans
2 push jerk
10 mins

B) DT
Five rounds for time of:
Deadlift, 12 reps
Hang power clean, 9 reps
Push jerk, 6 reps
15min time cap

Sunday

Base Conditioning

Base Strength – Upper body