top of page

August 15-20

Monday

A. Back Squatx5x3@70%

B. 3 sets

12 Dual KB FR Step Ups

12 Dual KB Single Leg RDL (6/side)


6 rounds-1 every 2 minutes

125/100M Ski

10 Wall Balls

1 Snatch-start @60% and add weight each round if you can


Tuesday

5 rounds

21/15 cal Row

12 Alt db snatch

6 MU/CTB/Pullup

Rest 1 min after each round


5 minute easy aerobic in between pieces


5 rounds

21/15 cal C2 Bike

12 T2B

6 HSPU

Rest 1 min after each round


Wednesday

A. Deadliftx10x4(first 5 pause at knee+second 5 regular)@55-60%

B. 3 sets

20 GHD Hip extensions or Good mornings

15 Terminal Knee Extensions/side


6 rounds-1 set every 2 min

125/100M Row

6 HIGH box Jump overs

1 Clean-start at 65% and build


Thursday

4 sets- 1 set every 10 min

400M Run

1000M Bike

500M Ski


Friday

A1. Bench

15-12-9-9: increase weight each set

A2. Wide Grip Pull Up-AMRAP (-2), this means do as many as possible minus 2 reps!

B. 3 sets

10 half kneeling landmine press/arm

40 sec FLR on rings if possible


10 min MAX

1000M Row

30 BarMU (sub is 30 Strict Pull ups/30 dips broken in sets)


Saturday

TBD



52 views0 comments

Recent Posts

See All

Nov. 6-Nov. 11

Monday A. Back Squatx5x5@65%-pause for 2 seconds in the bottom of the first two reps B. Barbell Good Morningsx12x3 C. Bulgarian Split Squatsx12/legx3 4 sets 20 DB Snatch 20 Box Jump Overs 20 GHD Sit U

Oct 23-Oct 30

Monday A. Back Squatx10x3@65% then x5x1@80% B. 16 Back Rack Lungesx3 15 min amrap 12 GHD sit ups 50 crossovers 12 KBS 7 BarMU Tuesday A. Snatch Deadlift+Snatch Pull+Power Snatch+Snatch-light B. 3 pos

Oct 16-Oct 22

OK! Back on track.... Monday A. Back Squatx3x3@65% B. 5 Max Height Box Jumpx3 Every 10 minx3 sets 500M Row 1000M Bike ERG 500M Ski 400M Run Aim to be on each machine 2 minutes, adjust distance if you

bottom of page