Monday:
400 ft farmers carry
200 ft DB goblet walking lunges
40 No Push Burpees
400 ft farmers carry
200 ft DB goblet walking lunges
20 Burpees
Lift: Squat
Find a heavy set of 5
*Drop set @ 90%
Thursday:
Lift: Squat
3 Rds
1:00 Weighted Wall Sit
20 Goblet Squats
2:00 Rest
4 Rds
20 Cal Bike
20 DB Push Press @ 50/35
15 DB Box Step Overs
Wednesday:
Lift: Press
5 Rds
8 Strict Press
12 Landmine Push Press
21 Min EMOM
Min 1: 3-5 Wall Walks
Min 2: 15 Wall Balls @ 30/20
Min 3: 10 Pull Ups
*All work should take around :30
Tuesday:
250 Double Unders
2500M Row
*Divide however you want
Monday:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Deadlifts @ 225/155
Burpees over the bar
Lift: Deadlift
4 Sets
3 Heavy deadlifts (start at 78%)
5 Seated box jumps
21M AMRAP
6 Burpee Chest to Bar
6 Goblet Squats @ 70/50
16/13 Cal Row
Wednesday:
Lift: Strict Press
Find a 5RM
6 Wall Walks
60 Double Unders
30 Wall Balls @ 30/20
5 Wall Walks
50 Double Unders
25 Wall Balls
4 Wall Walks
40 Double Unders
20 Wall Balls
3 Wall Walks
30 Double Unders
15 Wall Balls
2 Wall Walks
20 Double Unders
10 Wall Balls
Tuesday:
6 Rds
25 Cal Bike
25 Cal Ski
300M Run
3:00 Rest
4 Rds
50ft Farmer Carry Walking Lunges
75ft Shuttle Run
15 Burpees
75ft Shuttle Run
Lift: Back Squat
5 x 7
Increasing weight each set, starting at 70%
Thursday:
Lift: Push Press
4 Sets
:30 max push press @ 50% of last week’s 5RM
Rest as needed
2 Rds
20 Ring Rows
20 Push Ups
20 DB Power Cleans @ 50/35
20 DB Push Press
Wednesday:
Lift: DB RDLs
3 x 15
4-6-8-10-12-10-8-6-4
Box Jumps @ 24/20
Strict Pull Ups
Deadlifts @ 60%
Row
5K Time Trial
Monday:
20M AMRAP
18 Sit Ups
16 DB Lunges @ 50/35
350M Row
Lift: Zombie Squat
6 x 3 with :03 descent
Thursday:
Lift: Snatch Grip Deadlift
6 x 3 @ 50% of your regular deadlift
40 Sit Ups
10 Burpee Box Jumpovers
40 Toes to Bar
10 Burpee Box Jumpovers
40 Sit Ups
10 Burpee Box Jumpovers
Wednesday:
Lift: Push Press or Push Jerk
Find a heavy 5
E3MOM, 4 Rds
400M Row
Max Wall Balls
Tuesday:
E3MOM, 8 Rds
300M Run
Max Distance Skierg
Monday:
4 Rds
6 Strict Pull-ups
12 KB Swings @ 53/35
12 Jumping Squats
2 Minute Bike (Max Calories)
Lift: Squat
4 x 5 Back Squat
*:10 pause at the top of each rep, yes that means each set should take about a minute. Plan your weight accordingly.
Thursday:
Lift: Deadlift
12M EMOM
3 Deadlifts
*Start at 50% and work to a heavy triple on the minute
18M AMRAP
12 Pull ups
6 Deadlifts @ 155/105 (or cleans @ 135/95)
4 Burpees over the bar
Wednesday:
Lift: Push Press
4 x 4 @ 70%
Or Snatch
3 Muscle snatch
1 Power snatch
7 Rds
6 Single arm alt devils press
16 Wall Balls @ 20/14
Tuesday:
Run
3 x 100M
2 x 400M
800M
2 x 400M
3 x 100M
1:00 rest between reps