MONDAY
Pre-workout:
On a 5:00 clock:
Build up to a 1-rep hang squat clean
For reps:
1:00 squat cleans (115/165 lb)
Rest 3:00
1:00 squat cleans (125/185 lb)
Rest 3:00
1:00 squat cleans (135/205 lb)
Rest 3:00
1:00 squat cleans (115/165 lb)
Rest 3:00
1:00 squat cleans (125/185 lb)
Rest 3:00
1:00 squat cleans (135/205 lb)
TUESDAY
For time:
400-m run
Rest 1:00
800-m run
Rest 2:00
1,200-m run
Rest 3:00
1,600-m run
WEDNESDAY
SKILL WORK
4 sets for reps:
:20 plate hops (45/25 lb)
– Rest :40
– Focus on fast feet and getting as many reps as possible.
5 x 2:00 rounds: 20 DB box step-ups (35/50 lb) (16/20 in) Max reps of DB push presses – Rest 2:00 between rounds
THURSDAY
For time:
60 sit-ups
50 toes-to-bars
40 weighted sit ups(14/20#)
30 pull-ups
20 strict pull-ups
10 bar muscle-ups
Post-workout:
Accumulate:
40 Glute bridges
30 Good mornings
20 Bird dogs each
FRIDAY
Pre-workout:
Build up to a 5-rep deadlift
For time: 45 deadlifts (155/225 lb) 45 handstand push-ups – Partition reps as needed.
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