MONDAY:
A.
4 Rounds:
15 Pull ups
15 Push ups
Hang squat cleans
15 @ 95/65
12 @ 135/95
9 @ 155/105
6 @ 185/135
*Each round the HSC weight increases and weight goes up.
TUESDAY:
A)
3 Rounds: for quality
8 heavy Bulgarian lunges
20 Zombie sit ups
B)
3 Rounds for time:
40 KB swings
20 Calories
400m run
WEDNESDAY:
A)
“Gobstopper""
EMOM x 8 min
10 Unbroken strict pull ups (use band)
Right into,
EMOM x 8 min
15/10 push ups
Right into,
EMOM x 8 min
10 BB Up right rows
Right into,
EMOM x 8 min
10 Arnold presses
Right into,
EMOM x 8 min
5 Unbroken Clean & jerks
THURSDAY:
A)
Bench press:
Establish a 5RM
B)
8 Minute AMRAP:
5 Burpees
20 Air squats
40 Double unders
FRIDAY:
A)
8 Minute AMRAP:
20 Jumping lunges
10 S2OH (115/75)
5 Box jumps
-rest 2 minutes-
5 Minutes max calories (any machine)