Monday
A. 2-3 Sets:
– 60s Alt. Plank Shoulder Taps
– Box Shoulder Stretch X 20s each (both palms down+up)
– 5 Strict + 5 Push Press (both from FR and behind neck)
B. 3-4 Sets:
– Strict Press X 6-8
Rest 30s
– Bent Over Row X 8-10
Rest 30s
– Push Press X AMRAP (same weight as above)
Rest as needed between sets
C. Accumulate:
– 60-75 Behind Neck BB Strict Press (no weight, just BB)
*Every break =10-12 BB Bicep Curls
Tuesday
Against a running clock:
A. 2 Sets:
4 Min AMRAP:
– 400m Run
– AMRAP Deadlift (Mod Heavy~ 185/135ish)
Rest 2 mins
@ 15:00 complete:
B. 2 Sets
4 Min AMRAP:
– 400m Run
– AMRAP Squat Cleans(~135/95ish)
Rest 2 mins
@ 30:00 complete:
C. 2 Sets
4 Min AMRAP:
– 400m Run
– AMRAP Squat Snatch (95/65ish)
Rest 2 mins
D. “Ab-Blast”
2-3 Rounds:
– 60s Hollow Rocks
– 60s Sit Ups
– 60s Bicycle
– 60s Leg Lifts
– 60s Plank
Rest 2-3 Mins
Wednesday
A. 2-3 Sets:
– 50’ Walking Lunge w/ 5s pause/stretch on ground
– 5 Inchworm + 30s OH Stability hold
*HS hold or BB/DB Overhead hold
– 8-10 BB Hang Clean + press to back + Press off Back
B. For Time:
– 80 BB Back Rack Rev. Lunges
– 40 BBJO
– 60 Floor Press
– 30 BBJO
**Every 5 mins & 0:00= 30/24 Cal AB/Row/Ski (or 2 mins of running)
Thursday
A. 2 Rounds For Time:
– 100 DUs
– 50 DB Snatch
– 100 DUs
– 40 Alt. 1arm Hang DB C&J – 5 each arm, then switch
– 100 DUs
– 30 Devils Press
*If only 1 DB, alternate hands each rep (shown in video)
B. Accumulate the following in any order
– 4-5 Mins of Planking
– 80-100 Alt. 1-Leg V-ups (50 Total)
– 80-100 Alt. Spider Crunches (in video)
– 2-3 mins of Hollow Hold
Friday
A. 2-3 Sets:
– 30s Single Leg Glute Bridge + 10 Monster Steps (each)
*Use band if you have one/some kind of resistance
– 5 1-leg RDL (each) + 8-10 Kang Squats
– 5 Arch/Hollow Rolls
B. 5 Rounds For Time:
– 5 Back Squat (Moveable load, 135/95ish)
– 5 BF Burpees
Into:
3 Rounds:
– 10 Front Squat (95/65-ish)
– 10 BF Burpees
Into
1 Round:
– 45 OHS (75/55ish)
– 45 BF Burpees