MONDAY
For Time:
21 Deadlifts (225/155#)
400m Run
15 Deadlifts
400m Run
12 Deadlifts
400m Run
9 Deadlifts
400m Run
TUESDAY
From 0:00-5:00 EMOM 5: 5 Thrusters (75/55#) From 5:00-10:00 EMOM 5: 5 Thrusters (95/65#) From 10:00-15:00 EMOM 5: 5 Thrusters (115/75#) – Continue adding 20 / 10# every 5:00 for as long as you are able
WEDNESDAY
SKILL WORK
5 Sets: 1:00 Strict Chin-ups 1:00 False Grip Ring Rows
3 Rounds For Time:
500/400m Row
21 Push-ups
12 Strict Toes-to-Bar
THURSDAY
For Load:
Muscle Snatch
1-1-1-1-1
Power Snatch
1-1-1-1-1
Squat Snatch
1-1-1-1-1
FRIDAY
EMOM 12:
Minute 1 | 2 High Box Jumps
Minute 2 | :30 L-Hold Hang
6 Rounds For Time:
21/15 Calorie Bike
21 Box Jumps (24/20″)
21 Sit-ups
– Alternate full rounds with a partner.
SATURDAY
Pre-Workout:
Build to a heavy 2-rep front rack lunge
3 Rounds For Time:
50 Alternating Single-Leg Squats
7 Muscle-ups
10 Hang Power Cleans (175/125#)
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