MONDAY
Pre-workout:
EMOM 10:
1 back squat
– Increase load across as many sets as possible.
For time:
10 single-leg squats
20 double-unders
20 single-leg squats
40 double-unders
30 single-leg squats
60 double-unders
40 single-leg squats
80 double-unders
50 single-leg squats
100 double-unders
TUESDAY
For total reps:
3 sets of shoulder presses (2/3 bodyweight)
3 sets of strict pull-ups
3 sets of push presses (2/3 bodyweight)
3 sets of strict pull-ups
3 sets of push jerks (2/3 bodyweight)
3 sets of strict pull-ups
WEDNESDAY
For time:
5,000-m row
Post-workout:
1 set:
400-m KB farmers carry (53/70 lb)
THURSDAY
Pre-workout:
2 sets:
Max unbroken toes-to-bars
– Rest 3:00 between sets.
AMRAP 10:
8 pull-ups
6 sit-ups
4 burpee box step-overs (16/20 in)
FRIDAY
7 sets for load:
3 thrusters
Post-workout:
4 sets for reps:
On a 2:00 clock:
:30 handstand hold
30 double knee tucks in a plank
Max DB floor presses (35/50 lb)
– Rest 1:00 between sets.
SATURDAY
Pre-workout:
On a 8:00 clock:
Build to a heavy 1-rep squat clean
4 rounds for time:
20 squat cleans (75/115 lb)
800-m run
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