Monday
A. Accumulate:
– 40 Front Squats (front floor)
– 80 Pushups
*use a MOD weight, shouldn’t be more than 10 reps on FS/set
B. 2 Min AMRAP:
– 15 BF Burpees
– AMRAP Thrusters (95/65) w/ remaining time
Rest 2 mins
C. 2 Min AMRAP:
– 15 Thrusters (95/65)
– AMRAP BF Burpee w/ remaining time
Rest 2 mins
D. For Time:
– 20 BF burpees
– 40 Thrusters (95/65)
– 20 BF Burpees
Tuesday
5-10 min run warm up
+
A. 4-5 Sets:
– 45s run (easy)
– 45s run (MOD)
– AMRAP run (FAST)
Rest as needed
*build into FAST at the 90s marker, hold that FAST pace as long as you can until breathing/form breaks down or musculature starts to fatigue rapidly
Wednesday
A. 3 Sets:
– Strict Press X 6-8 (heavy as possible)
Rest 20s
– AMRAP Push Press (same weight)
Rest as needed, then:
– Bent Over BB Row X 8-10 (heavy as possible)
Rest 20s
– Blank BB Bicep Curls X AMRAP
Rest as needed, then start at the top again
B. 15 Min AMRAP:
– 15 Power Snatch (75/55)
– 45 Air Squats
Thursday
A. For Time:
– 400 DUs
– 200 Air Squats
– 100 Alt. Walking Lunges
*at 0:00, and every 4th minute complete 20 Burpees
Friday
A. 3-4 Sets:
– Deadlift X 6-8 @ 31X1
Directly into
– AMSAP DL Hold
*after you finish the final DL, hold the bar at the top for as long as you can
B. 12 min AMRAP:
5-10-15-20…
– Hang Cleans (115/75)
15-15-15-15….
– Box Jump Overs