Monday

A.3 rounds for quality

50′ walking lunge

50′ broad jump
+

1:00 Table top stretch or pigeon stretch each side
B.

12 min to build up to a 20 rep back squat

5-10 lbs heavier than last week
C.

10 rounds for time (10:00 cap)

5 pull ups

10 push ups

15 air squats
D.

2X1:00 each

pike stretch

couch stretch

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Friday

A.
500M Row
2X10 Stiff legged KB DL
2X10 Leg pumps

B.
8 Min EMOM
6 deadlifts each min
Moderate weight with a small build

C.
6 Weighted step ups 53/35-24/20″
6 KB Diggers (same weights)
6 Toes to bar
8 weighted step ups
8 KB Diggers
8 TTB
continue as far as possible in 8 min

D.
5 min cool down
50′ Inch worm push up
50′ Sampson stretch

WED

A.
500M Row
2X:30 Each
Banded pec stretch
Banded lat stretch
2X10 heavy wall ball shots

B.
10 min to build up to a
Behind the neck push jerk X 3 rep
Or
Front rack push jerk X 3 rep

C.
“DT”
5 rounds for time
12 DL
9 HPC
6 Shoulder to OVHD
155/115

D.
5-10 min cooldown bike/row/jog

Tuesday

A.
3 rounds at a warm up pace
50′ each
Bear crawl
Burpee broad jump
10 American swings

B.
400M Run or Row
10 burpee box jump over 24″/20″
10 American swings 53/35
12 min AMRAP
Rest 3 min
6 min AMRAP
Of the same movements/reps
*Try and get exactly half of your first set

C.
(Optional)
12:00 Row
Easy aerobic pace, nothing crazy fast

D.
2X1:00 each
pancake stretch
elevated hamstring stretch (each leg 1:00)
+
Foam roll quads

Monday

A.
500M Row
2X:30 Table top stretch
2X:30 Couch stretch
2X10 Heavy wall ball shots

B.
20 rep back squat at body weight or 50% of your 1RM, your choice
12 min cap

C.
7 min AMRAP
7 touch n go snatches 115/75
5 pull ups
3 Bar muscle ups (or 7 C2B pull ups)

D.
1K Row cool down