Monday
A)
0:00 - 27:00
back squat
And
Strict press
Work to a max on both.
34:00 54:00
B)
18 min amrap
5 x strict pull ups
10 x push ups
15 x wall balls
Optional Accessories
5 x 1 leg less rope climb
5 x 5-15 ghr
5 x 5-12 reverse grip barbell rows
5 x 45 second hollow hold
Tuesday
0:00 - 15:00
A)
10-1
OHS (105,80)
Rope climbs
24:00 - 44:00
B)
5 rds
400 x run
8 x bench press (165,105)
-choose a weight you can get at least 3 rds unbroken.
Straight into
C)
6 x 10 one arm rows
Optional accessories
5 x 5 bar muscle ups
5 x 10 Y-T-W
5 x 1 min plank
5 x 30 back extensions
Wed
A)
30 min gymnastics
B)
2 rds heavy sled pulls
Worked with
2 rds rope pulls
C)
2 rds heavy prowler pushes while working up to a:
30 meter max farmers carry
Accessories
5 rds
40 second side plank each
10-15 dumbell curls
Thursday
0:00 - 25:00
A)
Dead lift
Work up to a heavy single.
With
5 x 10 double k/bell strict press
-same weight each set
32:00 - 55:00
B)
8 rds
12 x dumbell thrusters (15,10kg)
6 x strict pull ups
36 x double unders
(23 min cap)
Optional accessories
1)
10 rds
Every 90 seconds
2 x split jerks
2)
Strict press behind neck 5 x 8/10
With
5 x 5-12 reverse grip barbell rows
Friday
0:00 - 25:00
A)
10 rds
5 x front squats (185,125) (no rack)
5 x strict hspu
5 x strict t2b/leg raises
32:00 - 52:00
B)
3 rds
30 x k/swings (24,16kg)
3 x rope climbs
300 x row
Optional accessories
5 x 6/3 muscle ups
5 x 7 pistols each leg
5 x 5-12 barbell rows
5 x 10 Y-W-T
Sat
0:00 - 25:00
A)
Back squats
4 x 9 @ 70%
With
8 x 5 strict weighted pull ups (15,7kg dumbell)
32:00 - 55:00
B)
100 x double unders
50 x wall balls
50 x burpee box jumps
100 x double unders
(23 min cap)
Optional accessories
5 x 8 weighted dips
5 x 10 one arm rows
5 x 24 side sit ups
5 x 10 bent lateral complex
Sunday
A)
5 rds
10 x strict leg raises
120 meter farmers carry
400 row
5 min rest
5 rds
15/10 cal bike
30 x Russian twists (with plate)
Empty Prowler there and back