Monday
A. 2-3 Sets:
– 5 RDL + 5 Back Squat + 5 Kang
– 5 Inchworm + 5 BB Press + 30s Box Shoulder Stretch
– 5 Cossack (each) + 10 PVC Passthrough
B. 2-3 Sets:
– Deadlift X 5 + Walking lunge to fatigue
– BB Strict Press X 5 + Pushups to fatigue
C. “Thanks Coach Kyle”
For Time:
– 30 Thrusters
– 50 BF Burpee
– 30 Thrusters
Tuesday
A. Every 8 Mins for 32 (4 Sets):
– 2 Mins of Running
– 20 KB Swings
– 1 Min of running
– 10 BB Hang Snatch (“light”, 95/65ish)
B. Accumulate the following in any order:
– 50 bent Over BB Row
– 50 V-Ups
– 50 BB Bicep Curls
– 50 Leg Lifts
Wednesday
A. 2-3 Sets:
– 25’ KB Walking Lunge + KB Press
– 5 Ido Press + 5 Sky Reaches + 10 Jump Squats
– (Hang muscle snatch + Back Squat Snatch Push Press + OHS) X 5
B. 3-4 Sets:
– 5 S2OH
– 7 Back Squats
– 50 DUS
Rest 1:1
C. 3-4 Sets:
– 5 Power Snatch
– 7 OHS
– 50 DUs
Rest 1:1
Thursday
A. Every 12 mins for 3-4 Sets (36-48 mins)
– 3 Mins Running(easy)
Rest 60
– 2 Mins Running (MOD)
Rest 60s
– 1 Min Running (FAST)
**If you have AB/Row/Ski, mix in full rounds with erg in between running rounds
B. 4-5 Sets:
– 20 Sit Ups
– 20 Bicycle
– 20 Hollow Rocks
– 20 Russain Twists
Friday
A. 2-3 Sets:
– Mountain Climber X 4 (each leg) w/ 5s pause
– 5 Inchworm w/ 15s Plank Hold
– (Muscle Clean + FS +Press + Backsquat) X 5
– (Muscle Snatch + Press off back + OHS) X 5
B. 10 Min EMOM:
1) TnG Deadlift X 6-8 (Light/MOD, 185/135ish)
2) 6-8 BF Burpees
Rest to 20:00
10 Min EMOM:
1) TnG Squat Clean X 4-5 (Light/MOD, 135/95ish)
2) 6-8 BF Burpees
Rest to 30:00
C. 10 min EMOM:
1) TnG Squat Snatch X 4-5 (light/mod, 95/65ish)
2) 6-8 BF Burpees