MONDAY:
A)
Strict press:
3x4 80% of 1RM
*if you did not find a 1RM last week, you will do that instead of the 3x4
B)
6 Rounds for time:
10 S2OH (155/105)
15 KB swings
TUESDAY:
A)
10 Minute AMRAP:
10 Push ups
4 Devils presses
B)
4 Rounds:
15 Arnold presses
8 Heavy Arnold presses
30 Jumping lunges
WEDNESDAY:
A)
3 sets:
20 Sec L sit hold (on parelletts)
50ft Bear crawl
50ft Samson stretch
B)
For time:
21-15-9
Dead Lift (225/155)
Pull up
Right into,
30 Calories
30 Box jump overs
*You can break up the 30 calories and box jump overs any way you want.
THURSDAY:
A)
4 Rounds: (2 min rest btw rounds)
12 Heavy Bench presses
24 Wall balls
B)
For time:
60 Sit ups
20 Burpees
60 Sit ups
FRIDAY:
A)
Build to a heavy 3RM Hang squat clean
B)
10 Rounds for time:
8 Thrusters (115/75) *1 sec pause
10 Burpees over bar
Saturday’s Schedule:
8:30 Olympic lifting
9:30 CrossFit