MONDAY
STRENGTH
SNATCHES*
EMOM 10
1 POWER SNATCH
REST 2:00
EMOM 10
1 SQUAT SNATCH
BUILD IN BOTH TO ESTABLISH HEAVY 1REP
WORKOUT
FOR TIME
400M RUN
20 BURPEE PULL UPS
RX BAR IS 6" ABOVE FINGERS
TUESDAY
STRENGTH
E2MOM X 5
2 PUSH JERK + 1 SPLIT JERK
START AT 6RPE & BUILD
WORKOUT
EVERY 3:00 X 5
15/10 CAL ROW
15 PUSH UPS
10 BOX JUMP OVERS
WEDNESDAY
SKILL
HS WALKING
15:00
LEVEL 1- CROW POSE, WORK ON BOX; PIKE SHOULDER TAPS, LATERAL WALKING IN PIKE POSITION
LEVEL 2- CROW POSE, WALL WALK + SHOULDER TAP/LATERAL WALKING, FREE STANDING ATTEMPTS
LEVEL 3- CROW POSE, EMOM 10 OF 5-10' OF WALKING
WORKOUT
3RFT
15 DEADLIFT #225/155
75 DOUBLE UNDERS
THURSDAY
CARDIO PARTY-O
4 machines (Ass Bike, Row, Ski and Bike erg)
10 minutes at each machine (Week 2/4 at 15 seconds)
For Assault Bike, Row and Ski 20rds
-Every 30 seconds starts a new round
- 15 seconds at 85%+
- 15 second recovery
For Bike erg 10 rds
-Every minute starts a new round
- 30 seconds at 85%+
- 30 second recovery
3 minutes between machines to rest, rotate and record distance and cals on board
FRIDAY
STRENGTH
CLEANS*
EMOM 10
1 POWER CLEAN
REST 2:00
EMOM 10
1 SQUAT CLEAN
BUILD IN BOTH TO ESTABLISH HEAVY 1REP
WORKOUT
FOR HIGHEST COMBINED TOTAL
1:00 STANDING BIKE ERG CALS
1:00 GOBLET SQUATS #53/35
*NO REST, GO RIGHT FROM BIKE AND START SQUATS
TOTAL= CALS + SQUATS
SATURDAY
EVERY 7:00 X 5 SETS
30 TOES TO BAR
20 DUAL DB BOX STEP OVERS
15 SYCHRO DEVILS PRESS (1DB EACH)
#50'S/35'S
SUNDAY
FOR TOTAL TIME
400M RUN
25 BURPEES
200M RUN
25 SQUATS
200M RUN
25 OF PUSH UPS
200M RUN
25 JUMPING LUNGES (EACH LEG)
200M RUN
2:00 PLANK
200M RUN
25 SIT UPS
400M RUN