MONDAY
PRIMER
3 SETS, BUILDING
5 TALL SNATCHES WITH :03 PAUSE IN CATCH
10 DUAL DB ZOTTS PRESS
STRENGTH
SQUAT SNATCH
5X3 AT 75% ACROSS
DO NOT HAVE TO BE TNG BUT QUICK BACK ON BAR DURING SET
REST 2:00 BETWEEN SETS
ACCESSORY
3X
12 DB PULLOVERS
10E DB TRIPOD ROW
TUESDAY
STRENGTH
5 SETS BUILDING
2 SPLIT JERK, HEAVIER THAN 2 WEEKS AGO
WORKOUT
FIGHT GONE BAD
3 ROUNDS OF
1:00 MAX WALLBALLS
1:00 MAX DB SNATCH #50/35
1:00 MAX BOX JUMP
1:00 MAX PUSH PRESS #75/55
1:00 MAX CAL ROW
1:00 REST
SCORE IS TOTAL REPS OVER 3 RDS
WEDNESDAY
STRENGTH
DEADLIFT
4X8, BUILDING
FOR TIME
5-10-15-20-25-30
CAL ROW
BURPEES
KBS
THURSDAY
CONDITIONING
EVERY 5:00 X 8 ROUNDS
500M BIKE
100' WALKING LUNGE STEPS
15 KB GOBLET SQUAT #53/35
50 DOUBLE UNDERS (75 SINGLES)
FRIDAY
STRENGTH
POWER CLEAN
5X4
TNG REPS AT 80% ACROSS
REST 2:00 BETWEEN
ACCESSORY
3X4
CLEAN PULLS AT 95-100-105% OF YOUR PC MAX
WORKOUT
1:00 ON/1:00 OFF X 3
MAX CAL MACHINE
GOAL TRY TO MATCH/INCREASE CALS EACH ROUND. CAN SHARE A MACHINE WITH SOMEONE AND DO YOU GO/I GO STYLE
SATURDAY
8AM
WORKOUT
IN TEAM OF 3
4 RFT
400M RUN, TOGETHER
20 BURPEES OVER WALL, EACH
20 SYCHRO PULL UPS
*BURPEE OVER WALL IS TO BE COMPLETED RELAY STYLE, 1 ATHLETE GOES, ONCE THEY LAND ON OPPOSITE SIDE #2 CAN GO AND THEN SAME FOR #3. REPEATE THIS PROCESS UNTIL ALL THREE HAVE TRAVERSES 20X
*SYNCHRO PULL UPS ONLY 2 WORKING AT A TIME
9:15AM
STRENGTH
5X5
OVERHEAD SQUAT
3 ROUNDS FOR QUALITY
10E KB SNATCH
10E KB HALOS
1:00 PLANK
SUNDAY
CONDITIONING
3RFT
1000M BIKE
500M ROW/SKI
FOR TIME IN PAIRS
400M KB FARMERS CARRY
400M DB FRONT RACK CARRY
*EACH PARTNER WILL WALK 2X, ONCE WITH THE FARMERS THEN SWITCH TO FR. WEIGHTS CAN BE DIFFERENT FOR THE 2 MOVEMENTS