Monday
A. 4-5 Sets:
– TnG Power Clean X “tough UB” (Mod weight)
Directly into
– 30 Air Squats AFAP
Rest as needed
B. For Time:
– 50 Front Squats (135/95)
– 40 S2OH (115/75)
– 30 Thrusters (95/65)
*Every drop = 10 BF Burpees
Tuesday
5-10 min Run warm up
+
A. 3-4 Sets :
4 Min AMRAP:
– 2 Min Run
– 30 Sit Ups
– AMRAP Dus (or singles)
Rest 2 mins
B. Accumulate the following
– 5 mins of planking
– 50 V-Ups
*every break=20 Bicycle
Wednesday
A. Accumulate:
– 50 BB Strict Press in sets of 5-6
– 50 Bent Over BB Row in sets of 5-6
*Match weight from last week
B. 8 Min AMRAP:
4-8-12-16
– Hang 1DB/Kb Clean & Jerk (Split reps in half)
– 1DB/KB Alt Step Back Lunges
Rest 4 mins
C. 8 Min AMRAP:
4-8-12-16…
-Pushups
– DB/KB Goblet Squats
Thursday
5-10 min Run warmup
+
A. Accumulate:
20-25 minutes of “fast running”
Rest as needed
*this should be run at a pace similar to a FAST 400m run. Hold this pace as long as you can until you start to feel signs of fatigue to slow you down.
**Once the fatigue has set in, stop your clock, rest as needed, and then pick back up when you are recovered enough to hold the pacing!
B. 3-4 Sets:
– AMSAP Hollow Hold
Directly into
– AMRAP UB Sit ups until “fatigue” stops you
Friday
A. 4-5 Sets:
– 15 BJO AFAP
Directly into:
– 5 TnG power snatch (heavy as possible for 5 UB)
Rest as needed
B. 5 Min AMRAP:
– 30 BF Burpees
– AMRAP DL w/ remaining time (Mod-heavy, 185-225/135-175ish)
Rest 5 mins
C. 5 Min AMRAP:
– 30 BF Burpees
– AMRAP S2OH (Mod-heavy, 135-155/95-105ish)
Rest 5 mins
D. 5 Min AMRAP:
– 30 BF Burpees
– AMRAP OHS (Light-MOD, 95-115/65-75ish)