Monday
0:00 - 20:00
A)
AMRAP 4:
30 DU
15 Power Snatch (75/55#)
Rest 4:00
AMRAP 4:
30 DU
9 Power Snatch (135/95#)
Rest 4:00
AMRAP 4:
30 DU
3 Power Snatch (165,115)
27:00 - 37:00
B)
10 min emom
3 x front squats
44:00 - 54:000
C)
3 rds
Every 3 min
15 x t2b
12 x hang power cleans (135,95)
9 x hspu
Accessories
1)
Muscle ups- every 2 min 6/3 x 5
2)
5 x 5-10 reverse grip barbell rows
5 x 10-15 weighted back extenstion
Tuesday
0:00 - 10:00
A)
10 min emom
5 x power clean (155,105)
17:00 - 37:00
B)
Back Squat
10 rds
Every 2 min
5 x back squats
44:00 - 52:00
C)
0:00 - 5:00
3 rds
15 x thrusters (95,65)
15 x c2b/pull ups
5:00 - 10:00
3 rds
10 x thrusters (115,75)
10 x c2b/pull ups
Optional Accessories
1)
10 rds
Every 90 seconds
2 x split jerks
2)
5 x 8/10 dumbell shoulder press
5 x 5-10 one arm rows
5 x 5-15 ghr
Wed
A)
30 min gymnastics
B)
2 rds each
Sled drag heavy 30 meters
2 rds each
Sled push heavy 30 meters
2 rds each
Rope pulls
2 rds each 60 meters
Harness bear crawl sprint
Optional extra's
1)
Work up to a 30 meter max farmers carry
2)
10 x 200 row @ 1 min break
Thursday
0:00 - 10:00
A)
10 min emom
Min 1 - 5 x full cleans (185,125)
Min 2 - 10 x c2b/pull ups
20:00 - 44:00
B)
6RFT:
10 Deadlifts (225/155#)
10 Wallballs (20,14)
10 T2B
30 double unders
Accessories
Strict press - 5 x 5
Muscle ups - 5 x 6
Barbell rows - 5 x 8-12
Band pull aparts - 5 x 20
Friday
A)
10 rds
6 x strict t2b/leg raises
200 x run
5 min rest
B)
10 rds
6 x strict reverse grip pull ups
20 x bent knee side sit ups
200 x row
Sat
1)
Emom x 15
1 x full snatch
1 x hang snatch
2)
10 rds
Every 2 min
3 x pause back squats
3)
5 x 8 bench press
With
5 x 5-10 one arm rows
Sunday
A)
5 rds
400 x run
40 x double unders
1 x leg less rope climb/rope climb
7 min rest
B)
Work up to a 30 meter max farmers carry
-in between every attempt do a prowler 60 meter push and 1 min hollow hold. (Rest as long as needed before next farmer carry attempt)
C)
3 rds
30 second side plank each side
1 min plank
2 min rest