Monday
A.. 4-5 Sets:
– 8-10 Hang Power Cleans
Rest 30s
– 15-20 Pushups
Rest 30s
– 25-30 Air Squats AFAP
Rest as needed between sets
B. 5 min AMRAP:
– 30 DL (MOD-HEAVY ~185/135ish)
– 30 Box Jump Overs
– AMRAP Burpees
Reat 3 mins
C. 5 Min AMRAP:
– 30 BBJO
– AMRAP DL W/ REMAINING TIME
D. 3-4 Sets:
– 8-10 Wtd. Cossack Squats (each leg)
– 1-leg RDL X 6-8 (each)
Tuesday
A. 6 Sets:
3 mins on/2 mins off:
– 2 Mins of running
Then:
*Rnd 1/3/5) AMRAP KB Walking lunges
*Rnd 2/4/6) AMRAP KB Swings
B. 2-3 Sets NFT:
– 30 Sit Ups
– 30s Plank Hold
– 20 Leg Lifts
– 20s Hollow Hold
– 30 Alt. V-ups
– 30s Side Plank (each)
Wednesday
A. 4-5 Sets:
– 10-12 Bench/Floor Press
Rest 30s
– 10-12 Bent Over BB Row
Rest as needed
B. 3 Rounds:
4 Min AMRAP:
1-2-3-4…
– Hang Power Snatch (Light, 75/55)
– 30 DUs
Rest 60s between rounds
*Pick up where you left off each round
C. 3-4 Sets:
– BB Skull Crushers X 12-15
Rest 30s
– BB Bicep Curls X12-15
Thursday
A. For Time:
30-25-20-15-10
– Burpees
60-50-40-30-20
– Air Squats
*Run 200m (or 60s) after each set, 5 total runs
**Wear a weight vest if you dare
Friday
A. 8 Min EMOM:
– Front Squat X 3 @ 31X1
*try to make at least 4-5 sets “tough” weights
Rest to 10:00
B. 8 Min EMOM
– Back Squat X 5 @ 31X1
*try to make at least 4-5 sets “tough” weights
C. 7 Min AMRAP:
3-6-9-12…
– Thrusters
– Pushups
Rest 7 mins
D. 7 Min AMRAP:
3-6-9-12…
– S2OH
– Box Jumps