Monday
A. 2-3 Sets:
– 5 Inchworm+ 10 PVC Passthrough
– 5 Cossack Squats + 10 kang Squats
B. 10 min EMOM:
1) Squat Clean + 4 Squat Cleans
2) 5 Push Press + 4-5 BF Burpees
C. “The Chief”
5 Sets:
3 mins on/1min rest
– 3 Power Cleans (135/95)
– 6 Pushups
– 9 Air Squats
Tuesday
A. Warm Up
– Spend 8-10 minutes on the devices you you will be using for A/B, and increase pacing as you go
B. 9 Rounds:
1:40 on/20s off
– Max Distance Run/Row/AB/Jump Rope
*Rest 2 mins after 5th set
Rest 5-10 mins after A, then:
C. 9 Rounds:
1:40 on/20s off
– Max Distance Run/Row/AB/Jump Rope
*Rest 2 mins after 5th set
**this can be done with any cardio device, or simply starting a clock and running in one direction for the time, and then returning. If you have multiple ergs, Stick to 1 for all of A, and switch for B
Wednesday
A. Warm up
– 25′ Ostich Walk + 10 Kneeling Fire Hydrants
– 10 PVC Pass + 10 Snatch Grip PVC Press + 10 OHS
B. 10 Min AMRAP:
– 5 Deadlifts (MOD weigh)
– 15 Box Jump Overs
*add 5 DL every Round
Rest 5 mins
C. 10 min AMRAP:
– 5 Power Snatch (Light)
– 15 Alt. DB Step Ups
*Add 5 power snatch every round
Thursday
A. 10 Mins:
– Run (start slow, increase as you go)
Rest 3 mins
B. 25 Min EMOM:
1) 30s KB Swings/ DB Swings
2) 30s V-Ups
3) 30s Alt Cossack Squats
4) 30s Du’s
5) 30s Burpees
Friday
A. Warm Up
– 25′ Walking Lunge + 20-30s Squat Hold (sit in squat, press knees out
– 10 Good Mornings + 10 Air Squat + 10 Russian Baby Makers
– 5 Inchworm + 10 Plank Ups
B. 3-4 Sets:
– Back Squat X 6-8 @ 31X1
Rest 30s
– Bent Over BB Row X 12-15
Rest 30s
– Ab Mat Ait Ups X 20-25
Rest as needed
C. For Time:
– 20 Burpee Over The Bar
– 30 Thrusters
– 40 DB/KB Alt. Snatch
– 50 Pushups
Rest 3 Mins, then:
– 50 Pushups
– 40 DB/KB Alt. Snatch
– 30 Thrusters
– 20 Burpee Over The Bar