1. DL- 4×6-10 Reps
Suitcase Carry- DB, KB, Plate(pinch)-
4x30s each arm
2. Shoulders
DB Strict Press + Push Press
4×4-6 + Max PP
*Perform 4-6 SP to failure, then Max reps
PP while maintaining good form
3. Bodyweight- Planks- Accumulate 5min
*can use different variations
3 Rounds:
30 Lunge Hop
20 Sit-up
10 Burpee Tuck Jump
*** 2′ rest ***
3 Rounds:
20 Jump Squat
15 V-up
10 Push-up
———
Rx:
3 Rounds:
30 Front-rack Lunge (95/65)
20 Sit-up
10 Burpee Box Jump-over
*** 2′ rest ***
3 Rounds:
20 Front Squat (95/65)
15 V-up
10 HSPU
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4 Rounds for Time:
15 Deadlift
30 Double-under
15 Hang Clean
30 Double-under
15 S2OH
30 Double-under
———
Rx: 135/95
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1. Bench
-Warm-Up: 3×5 Push-ups (vary hand position each set)
Bench Press-Floor, Bench, DB’s, Single
5×5(70-80%)
-superset of plyo push-ups
after every set.
Bodyweight- Dips- Accumulate 50
2. 3Rds
BB Bicep Curls- 21’s
Superset with
20s Tuck or Pike Hold
3 Sets of Max UB KBS
Rest 90s after each set
3 Rounds (2′ on / 1′ off)
Buy-in: 15 Burpee
Set A: Max Push-up
Set B: Max Ar Squat
Set C: Max Sit-up
*** 3′ rest ***
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4RFT
15 Sit-Ups*
15 V-Ups
30 Bicycle Crunches 45s Plank*
*Can use weight
AMRAP #1:
15 H.R. Push-up
10 Skater Plyo
5 Devil Press
AMRAP #2:
5/5 Single-leg Step-up
10 Strict Press
AMRAP #3:
15 L-arm to R-foot V-up
10 Weighted Squat
15 R-arm to L-foot V-up
———
Rx: 35/20lb DB
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Password: 386148
4×3(70-80%),
5 sec pause at the bottom, maintaining core engagement.
Burnout- 20 Reps- Drop weight to 40-50%. If you can’t quickly complete 20, continue to drop weight until you do.
OTM for 7min
Power Snatches (TnG)
*5-7 reps choose your weight based on bar cycle and speed.
6 rounds (2′ on / 1′ off)
10 Squat Jump
20 Mountain Climber
30 Double-under / Lateral Hop
———
Rx:
5 Front Squat (95/65)
10 Push Press (95/65)
30 Double-under
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Password: 386148
Every 7’ for 21’
10 Burpee
20 Thruster (95/65)
30 A. KBS Swing (24/16kg)
40 Alt. V-u
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