Day 1
Work Up to a Heavy 1 Rep Back Squat
then
5×1 @ 75-85%
5RFT
10 Thruster 93/63lb
30 Double Unders
Barbell Roll Out + Max Effort L Seat 3×10
Day 2
Gymnastics
5 Strict Pull-up + 5 Ring Dips x 5
(add weight if necessary)
30 Calorie Bike x10
-1:00 rest between sets-
Single Leg RDL + Single Arm Dumbbell Press 3×10 each
3×100’ Barbell Overhead Carry
Day 3
Snatch 5×1 @ 70-75%
Bulgarian Split Squat 5×8
150’ Sled Pull Backward x 5 @ bodyweight
Day 4
Push Press 5×1
Jerk Dip 3×2
5RNDS
400M Run
5 Power Clean 205/133lb
10 Bar Facing Burpees
5 Bar Muscle-Up
Rest 2 Minutes
3x
10 Hanging Leg Raises
20 – 30 sec Hollow Hold
30 second weighted Chinese plank
Day 5
Clean Pull + 2 Power Clean TnG 5×1
For time:
5 Rope Climbs
10 Push Press 135/93lb
4 Rope Climbs
8 Push Press 135/93lb
3 Rope Climb
6 Push Press 135/93lb
2 Rope Climb
4 Push Press 135/93lb
1 Rope Climb
2 Push Press 135/93lb
Day 6
2 Person for Reps
5 Min Deadlift 225/173lb
5 Min Double Unders
5 Min Front Squat 135/73lb
5 Min Pull-ups (c2b)
5 Min 150’ Sled Push (empty)
5 Min Row for reps
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