Monday
“Pump and Grunt”
8-6-4
Strict Press
8-6-4
Push Press
2min on/off x 4
20 empty bar strict press
20 press ups
2 sets max or move on
remaining time max kcal ski on 26s/m
Base Strength
A)
4 sets of 8 single arm DB bench press each side
B)
3 sets of:
max incline ring rows
Superset
Max press ups
C)
21’s bicep curls
Tuesday
Heavy Day
A) 4-2-4-2-4-2
Deadstop deadlift
4’s are same weight as last week, build on the 2s
B)
Weighted waiter carry (1 hand overheard, 1 farmer carry)
x 4 sets
C)
8 Rounds Tabata L- Sit
10 sec ON/ 20 sec OFF
Base Conditioning
5 sets of:
1min on/30 sec off
Run
5 sets of:
1min on/30 sec off
Ski
5 sets of:
1min on/off
Run
5 sets of:
1min on/off
Ski
Wednesday
Do you even cardio?
5 Rounds of:
1 – Max kcal run
2 – Max TTB
3- Down ups
4 – Max wall balls
5 – Rest
Base Strength
A)
4 sets of 2 reps @ 80% of last week
Front Squat
B)
Bulgarian split squats
3 sets x 10 reps
C)
4 sets of:
8 jumping squats
16 jumping lunges
Thursday
Barbell Conditioning
A)
Build to heavy
1 Clean
1 hang clean
1 cluster
B)
1min on/off
30 Double Unders
max Clusters
Friday
Bignastics
A)
Muscle Up negatives or full Strict RMU
B) Kip swings on ring or bar
C)
12 min AMRAP
5 Strict Pull Ups/CTB
10 single arm heavy DB Push Jerks
15 V-sits
Saturday
Team Takeover
A)
15min AMRAP
2 Wall Walks
6 box jump overs
10 DB snatch
Rest 5mins
B)
15min AMRAP
12/9 kcal row
12 single arm OH lunges
6 down ups
Sunday
Base Conditioning
Base Strength – Lower Body
