MONDAY:
A)
Back squat: (2-3 minutes btw sets)
9 reps (heavy)
7 reps (heavier)
5 reps (heaviest)
B)
3 Rounds for time:
400m run
20 Pull ups
20 Push ups
TUESDAY:
A)
3 Rounds:
10 DB curls (heavy)
10 DB curls (lighter)
10 DB curls (lightest)
B)
1-2-3-4-5-6-7-8-9-10 of:
Thruster (95/65)
Burpees over bar
*20 Double unders after each set
WEDNESDAY:
A)
Dead lift:
2x4
3x2
B)
For time:
2 Power cleans (115/75)
2 In place forward lunge (115/75)
4 Power cleans
4 In place forward lunge
6 “ “
6 “ “
8 “ “
8 “ “
10 “ “
10 “ “
Finish with,
50 Calories any machine
THURSDAY:
A)
3 Rounds:
12 DB inc. flys
12 DB supinated front raises
12 Push ups
B)
15 Minute AMRAP:
5 Burpees
10 Box jumps
15 KB swings
FRIDAY:
A)
4 sets:
High hang squat snatch
+ hang squat snatch
+full squat snatch
B)
“Jackie”
For time:
1000m row
50 thrusters (45/35)
30 Pull ups