Monday:
Complete 2K Row
*starting at 0:00, E2MOM 5 burpees over the rower
Time Cap: 15 Minutes
Lift: Back Squat or Clean
BS: 4 x 6 @ 72.5-75%
Clean: 5 sets of 2 clean pull and 2 squat clean (find a heavy)
Monday:
TURKEY TIME
20M AMRAP
All movements done with a slam ball. If you’re moving, it’s with a ball!
200M Run
20 Air Squats
15 Slam Balls
10 Box Stepovers
Lift: EMOM
13M EMOM
Either…
3 Back Squats, starting @ 60%, working your way up
Or…
2 Squat Cleans, working your way up
Thursday:
Lift: Find a heavy…
2 Strict Press + 4 Push Press
5 Rds, 2:00 on, 1:00 off
15 KBS @ 53/35
10 Box Jump Overs
Max push press @ 115/85
Wednesday:
Lift: Snatch Grip Deadlift
5 x 3 @ 50% deadlift weight
*If you cannot get into a good deadlift position with the snatch grip, take the deadlifts from below the knee out of the rack or off of plates
4 Rds
15 Box Jumps
15 Wall Balls
15 Toes to bar
Tuesday:
30M AMRAP
400M Run
30 Cals on a machine
*Rotate machines each round
Monday:
8M AMRAP
12 Cal Assault Bike
10 Burpees
3:00 Rest
8M AMRAP
Lift: Back Squat or Clean
BS: 4 x 8 @ 65-70%
Clean: 5 sets of 2 Power clean and 2 squat clean (find a heavy)
Thursday:
Lift: Deadlift
15 Minute EMOM
3 @ 62.5%
40 Cal row
30 Push Press @ 95/65
20 burpees
10 Power clean @ 95/65
20 burpees
30 Push Press
40 Cal row
Wednesday:
Lift: Bench Press
8 @ 50%
5 @ 60%
5 @ 70%
3 @ 80%
3 @ 85%
1 @ Heavy
7 Rds
11 Bench Press @ 115/85
11 Toes to Bar
Tuesday:
40 min E2MOM
Alt bike, row, ski
Monday:
800M Run
4 Rds
15 Slam Balls
15 KBS @ 53/35
800M Run
Lift: Front Squat OR Clean
FS: 5 x 6 @ 60%
Clean: 12M EMOM @ 95/65
Thursday:
Lift: Back Squat
3 x 10 @ 65%
18M AMRAP
12 Toes to Bar
12 Wall Balls @ 30/20
12 Double DB Lunge @ 50/35
Wednesday:
Lift: Bench Press
6 x 4 @ 72.5%
21-15-9
Bench Press @ 155/105
Pull Ups
Tuesday:
Run
10 x 300M
2:00 Walk
Monday:
5 Rds, :30 Work
1. No push Burpee
2. Cal row
3. DB Snatch
4. Double unders
Lift: Clean technique work
Thursday:
Lift: DB Lunge
5 Sets
20M Farmers Carry Walking Lunge @ 50s/35s
1:00 Rest
15 Min AMRAP
10 Deadlift @ 155/105
10 Pull Ups
20 Sit Ups
Wednesday:
Lift: Press
4 Sets @ ~55%
3 Strict Press
5 Push Press
Use same weight across both sets
3 Rds
4 Wall Walks
75 Double Unders
25 Cal Row
Tuesday:
10K C2 Bike
5K Run
Monday:
50/40 Assault Bike Cals
3:00 Rest
30-20-10
Slam Ball Box Stepovers
Assault Bike Cals
3:00 Rest
50/40 Assault Bike Cals
Time cap: 20 minutes
Lift: Clean
Coach-led clean technique work
Thursday:
Lift: Strict Press
10 Min EMOM
6 Strict Press
4 Sets
3 Min AMRAP
3 Wall Walks
12 KBS
Max Cal Echo Bike
Rest 2:00
Wednesday:
Lift: Deadlift
3 Clusters
4-3-2
4 Rds
60 Double Unders
20 Wall Balls