Sep 12-Sep 17
MONDAY
A. Below the Knee Hang Cleanx3
6 Sets; 1 Set Every 2 Minutes: All sets @65-70% of max power clean
5 Pause Deadlifts - 2s pause pause below knee and 3-4s eccentric to floor Rest 3-4 Minutes
x5 sets
40/30 Calorie C2 Bike
30 Toes to Bar
300 Foot Farmers Carry
30 Box Jump Overs
300 Farmers Carry
30 Toes to Bar
40/30 Calorie C2 Bike
TUESDAY
5 rounds-NOT FOR TIME
300/200M Row
5-10 HSPU
5-10 CTB
*pick. rep count you can hit unbroken
4 Sets: 6-8 Close Grip Bench Press
rest 20sec
10-12 Dumbbell Bench Press
rest 2mins
5 Rounds:
10 Tall Kneeling Dumbbell Press
500/400m C2 Bike
2 Sets: Perform a Max Set on Each Movement:
Crush Grip Dumbbell Bicep Curl
rest 30 seconds
Dumbbell Crush Grip Tricep Extension
rest 2 minutes between sets
WEDNESDAY
6 Sets; 1 Set Every 2 Minutes: 1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat
All sets between 50-65% of max snatch.
BACK SQUAT
x6x2 @60% of max back squat
x4x2 @65% of max back squat
rest 3-4 minutes
20 Minute AMRAP
Run 400m
10 Burpee Box jumps
10 Devils Press
20ft Handstand Walk (scale to bear crawl if needed)
Thursday
4 Sets; 1 Set Every 10 Minutes:
400m Run
1000/800m C2 Bike
500/400m Ski Erg
Friday
20 Dumbbell Gorilla Rows (R+L = 1)
20 Strict Toes to Rings or HKR
15 Dumbbell Gorilla Rows
15 Strict Toes to Rings or HKR
10 Dumbbell Gorilla Rows
10 Strict Toes to Rings or HKR
12 Min EMOM
Min 1: :30 Hollow Hold
Min 2: :30 Superman
Min 3: :30 Side Plank Left
Min 4: :30 Side Plank Righ
On a 3 minute clock for 5 sets
10/7 Cal Bike
10 Barbell Walking Lunges
Max MU/Pull Up/Dips until the 2 minute mark
Saturday
100 Thrusters
100 Burpees
1000 M Run
80 Box Jump Overs
80 Hang Power Clean
800M Run
60 Burpee Box get Overs
60 Power Snatch
600M Run