top of page

Sep. 26-Oct 1

Monday

A. Snatch+OHS (2+1)@55,60,65,65,70,70

B. Deadliftx3x5-pause for 2 secs below knee and 3 secs down to floor


100DU

80 Wall Ball

60 Cal Row

40 CTB or pullup

30 Deadlifts

20 HSPU


Tuesday

A1. Lu Raisesx12x2

A2. Bench Pressx8x2

B. Bench Pressx5x3@70% of 1RM

C. Bodyweight Skull Crushersx12x3


40/30 Cal Bike

150 FT Sandbag Bear HUG carry

15 MU or Dips

300 FT Sled Push

15 MU or Dips

150 FT Sandbag BEAR hug carry

40/30 cal Bike


Wednesday

A. Below the knee hang clean+clean

B. Back Squatx5x3@70%. x3x2@75%


1 set every 5 min for 25 min

1000/800M c2

20 Air Squats

20 GHD or 30 abmat

60 DU


Thursday

A. Chin Upsx5x5

B. Barbell Bent Over Rowx10x3

C. Barbell Sweepsx12x3


3 rounds

200M Run

12 Single Arm DB Thrusters

12 Squat Jumps

12 Burpees


Friday

A. Dipx5x4

B. 1 Max Set of "HSPU"-then 3 sets of 60% of those reps


0-8 min

50 Box Jump Overs

50 T2B

50 OHS


8-16 min

50 OHS

50 T2B

50 Box Jump Overs



83 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