Day 1
Strength:
Back Squat 1×10 @ max weight
Back Squat 4×10 @ 70% of max
Bench Press 5×5
GHD 3×15-25 (slow and controlled)
Farmers Carry 5x100M
Gymnastics:
EMOM8
3-5 RMU
Conditioning:
5min Max Effort Cal Assault Bike
Day 2
Gymnastics Strength:
3x
10 Strict HSPU
12-20 Dumbbell Row each arm.
1 Minute Chinese Plank
Conditioning:
AMRAP15
9 Bar Facing Burpee
7 Push-Press 115/73lb
5 Toes-2-Bar
Day 3
Strength:
Front Squat 5×3
Pause 5 sec @ bottom, 10 Sec. @ top.
Deadlift 6×3
Weighted Pull-up 3×5+
Back Extension 3xhigh rep
3×20-40 second L Seat
Optional Conditioning:
4 RFT:
10 Pull-ups C2B
20 Box Jumps 24/20″
50 Double Under
Day 4
Olympic Lifting:
Every 90 seconds for 15 Min
1 Power Snatch + 1 Hang Snatch
Conditioning:
With a partner:
50-40-30-20-10 Reps for time:
Alternating Dumbbell Snatch 70/50lb
Ring Dips
You may switch as needed but each athlete can complete no less than 2 reps of the alternating dumbbell snatch
Day 5:
Strength:
Box Squat 5×5 @75-80%
Push Press 3×10
Bulgarian Split Squat 3×10 each
Waiters Carry 3x100ft each arm
Core:
3×10+ Hanging leg raises
5×1 Min. Chinese Plank
Optional Conditioning:
AMRAP3
5-10 Bar Muscle-up
Max Effort Calories
Rest 2 minutes and Repeat
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