DAY 1
Strength:

Back Squat 1×8 @ max weight
Back Squat 4×8 @ 80% of max
Bulgarian Split Squat 3×10
Dumbbell Bench 3×10
Dumbbell Row 3×10
Yoke Carry 5x50ft at moderate

Conditioning:
5 Max Cal Assault Bike with Partner
Switch every 30 seconds.
Rest 2 Minutes
5 Max Rep Slam Ball with Partner
Switch every 30 seconds.

 


DAY 2
Olympic Lifting:

E2mom10
5 Power Jerk

Conditioning:
5RFT
20 Cal Bike
20 GHD Sit-ups


DAY 3
Strength:
Front Squat 6×2
Pause 3 sec @ bottom, 7 Sec. @ top for max weight
Deadlift 5×2
Weighted Pull-up 5×3+
Hip Extension 3xhigh rep
Weighted Plank 4×1 min

Conditioning:
5RFT:
30 Double Under
15 Pull-Up
10 Dumbbell Alternating Snatch 70/50lb

 




DAY 4

Conditioning:
AMRAP25

150 Cal Row
100 Wall Balls 20/14lb to 10/9’
50 Toes-2-Bar
50 Power Clean 135/93lb
50 Toes-2-Bar
100 Wall Balls

 


 

DAY 5
Olympic Lifting:

5x1Split Jerk

Conditioning:
1RFT

10 Burpees
20 Power Snatch 95/63lb
@ 5 Minutes
1RFT
20 Burpees
15 Power Snatch 115/73lb
@ 10 Minutes
1RFT
30 Burpees
10 Power Snatch 135/103lb
@ 15 Minutes
1RFT
40 Burpees
5 Power Snatch 155/63lb


DAY 6
Strength:

Box Squat 7×3 @80-85%
Goodmorning 3×5

Conditioning:
7RFT

7 Box Jumps 24/20”
7 Front squats 95/63lb
7 Shoulder-to-Overhead 95/63lb

or wod of your choice