MONDAY:
A)
14 Minute EMOM
Odd: 15/11 Calories
Even: 4 TNG power cleans
B)
Back Squat:
5x7 @ 50% of 1RM
**90 seconds rest btw sets
TUESDAY:
A)
Work for 1 minute on, 30 seconds until workout is completed
45 Hang squat cleans (95/65)
45 Pull ups
45 Box jump overs
45 Push ups
45 S2OH
WEDNESDAY:
A)
3 Rounds:
5 Minutes on, 2 minutes off
30 KB swings
30 Burpees
Complete as many calories ias possible n the remaining time
THURSDAY:
A)
5 Rounds:
12/6 Calorie sprint
Rest 60 seconds,
5 Bench press (heavy)
B)
Establish a heavy 3RM
*does not need to be an all out max
FRIDAY:
A)
Push press:
8-8-8-8-8
*One set every 2 minutes
B)
"Stacy's mom"
4 Rounds for time:
30 Double unders
15 Pull ups
15 Overhead squats (95/65)