Monday
15 minute EMOM
1) 20/17 kcal Row
2) 15 burpees
3) Rest
rest 5 minutes
15 minute EMOM
1) 20 / 17 Kcal
2) 25 Wall Balls
3) Rest
Tuesday
A)
5 sets of 1 PC + 2 HPC
B)
15 Rounds for Time
5 Box Jumps
4 Power cleans
3 Ring dips or Press ups
Wednesday
A)
Back Squat
3 sets of 8 reps
Same as the week before hopefully legs feeling stronger now and can continue to add a little bit of weight
B)
5 Rounds For time
24 OH Walking Lunges (12 R+L)
16 DB Single arm squat (8 R+L)
5 Strict pull ups
Thursday
10 down to 1
Deadlift (light weight like 50/35ish)
Hang power cleans
15/12 kcals after each round
Friday
A)
3 sets of 5 reps pause push jerks
pause in dip and catch
B)
Every 90 secs for 8 rounds
30 DU
10 TTB
Saturday
In Pairs
30 min AMRAP
P-1 = 3 min MAX Kcals
P-2 = Max rounds of the below
10 Thrusters (barbell)
10 Burpees over barbell
Sunday
12 minutes work / 3 minutes rest
2 rounds of:
25 DB Goblet squats
25 Box jump overs
remaining time max meters
then
8 minutes work / 2 minutes rest
2 rounds of:
20 DB Goblet squats
20 Box jump overs
remaining time max meters
then
6 minutes work / 90 seconds rest
2 rounds of:
15 DB Goblet squats
15 Box jump overs
remaining time max meters
