Day 1
3×50’+ Handstand Walk
EMOM20
Snatch 1 rep @ 80-90%
* challenging but not so hard your form breaks down.
5RFT
5 Deadlift 275/173lb
10 Pull-Up (c2b)
15 Kettlebell Swings 53/35lb
200m Run
Muscle Circuit: 3×20 Each
Banded Hamstring Pull-Down
Hanging Leg Raise
Dumbbell Row 10/per side
Day 2
“Jerry”
For time:
1 Mile Run
2k Row
1 Mile Run
3-5x
Station 1: 5-10 Strict HSPU
Station 2: 50’ Yoke Carry
Station 3: 2-5 RMU
Station 4: Chinese Plank
Station 5: 2-4 Rope Climbs
* Each station is 1 Minute
Day 3
15 Min to Back Squat 4RM
Back Squat 3×6 @ (80-90% 4 RM)
AMRAP8
5 Overhead Squats 165/103lb
5 Bar Facing Burpees
Muscle Circuit:
3x
20+ Sec. L-Seat
15+ Barbell Rollout
15+ Banded Tricep Extension
Day 4
Push Jerk 3×5
ITY 3×5 (light)
Every 3 Minutes 21 Minutes
15/12 Cal Bike
Max Effort Thrusters 75/53lb
* Rest with 30 seconds left
1-3 Mile Partner Sandbag Relay.
Run with each other and switch as needed.
Day 5
2-Position Snatch x4 @ 70-75%
(Floor + Mid hang)
2-Position Clean x4 @ 70-75%
(Floor + Mid Hang)
AMRAP5
5 Power Clean 165/103lb
3/2 Bar Muscle-ups
Rest 3 Minutes
AMRAP10
100m Sled Pull 90/70lb
15 Burpees
Rest 3 Minutes
For time:
800 M Run
50 Toes-2-Bar
100 Double Unders
Day 6
Fight Gone Bad
3 rounds, 1 min per station, of:
Wall Ball, 20/14 lbs, 10/9 ft
Sumo Deadlift High Pull, 75/55 lbs
Box Jump, 20 in
Push Press, 75/55 lbs
Row (calories)
Rest
Post total reps
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