MONDAY
STRENGTH
EST A 2RM BACK SQUAT
HEAVIER THAN LW
WORKOUT
3 RFT
15 FRONT SQUAT #115/75
15 CAL ROW
15 LATERAL BURPEES OVER BAR
TUESDAY
STRENGTH WORKOUT
EMOM 12
O- 3 HANG POWER SNATCH, BUILDING
E- 12 BAR FACING BURPEES
ACCESSORY
3 SETS OF
5 ZOTTS PRESS
12 UPRIGHT ROWS
15 DB TRICEP EXTENSIONS
WEDNESDAY
STRENGTH
DEADLIFT
3X15
REST 2-3:00 BETWEEN SETS
CAN BUILD, START AROUND 55-60% MAX
WORKOUT
EVERY 4:00 X 4 SETS
400M RUN
20 PUSH UPS
5 WALL WALKS
THURSDAY
CONDITIONING
AMRAP 15
20 DOUBLE UNDERS
20 SINGLE DB SHOULDER TO OH #50/35 (SPLIT REPS 10 ON R, 10 ON L)
REST 5:00
INTO
AMRAP 15
20 BOX JUMPS
20 CAL MACHINE
FRIDAY
WORKOUT
"CINDY"
AMRAP 20
5 PULL UPS
10 PUSH UPS
15 AIR SQUATS
SATURDAY
PARTNER WORKOUT
FOR TIME
60/50 CAL BIKE
30 TOES TO BAR
50 DB WALKING LUNGE STEPS*
50 DB POWER CLEANS*
50 DB WALKING LUNGES*
30 TOES TO BAR
60/50 CAL BIKE
13:00 CAP
REST 2:00
AT 15:00
8 MINUTES TO EST A 1RM CLEAN
ONE BARBELL PER PAIR
*DUAL DB, #50'S/35'S
*CAN HOLD DB ANYWHERE DURING LUNGES, DONE IN PLACE
SUNDAY
CONDITIONING
FOR TIME
5K ROW
OR
10K BIKE