MONDAY
Pre-workout:
Build up to a 2-rep power clean
AMRAP 15: 1 deadlift (275/185 lb) 50-m run 2 deadlifts 100-m run 3 deadlifts 150-m run 4 deadlifts 200-m run
– Continue adding one rep to the deadlifts and 50-m to the run after each round.
TUESDAY
For time:
50-35-20
Wall balls (20/14 lb) (10/9 ft)
Pull-ups
Post-workout:
Accumulate:
50 alternating single-leg toes-to-bars
WEDNESDAY
Pre-workout:
8 sets for reps:
:20 alternating single DB clean and jerk
– Rest :10
7 sets for load:
1 thruster/push press/push jerk/split jerk
THURSDAY
2 rounds for time:
50 GHD sit-ups
60 hip extensions
70 single-leg squats
FRIDAY
Pre-workout:
EMOM 5:
Min. 1 | 18/13-cal. row
Min. 2 | 21/15-cal. row
Min. 3 | 23/18-cal. row
Min. 4 | 21/15-cal. row
Min. 5 | 18/13-cal. row
5 rounds for time:
21/15-cal. row
12 burpee box jump-overs (24/20 in)
1 legless rope climb (15 ft)
SATURDAY
Pre-workout:
5 sets:
50-ft. handstand walk
AMRAP 8:
3 handstand push-ups
3 cleans (185/125 lb)
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
– Add 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
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