MONDAY
STRENGTH
EST A 8RM BACK SQUAT
GOAL HEAVIER THAN LAST MONTH
WORKOUT
EVERY 3:00 X 5
12/10 CAL ECHO/ASSULT
12 BALL SLAMS
15 JUMPING SQUATS
TUESDAY
STRENGTH
DEADLIFT
2 SETS OF 20
START FIRST SET AROUND 45-50% OF ACTUAL 1RM
SHOULD BE UNBROKEN
WORKOUT
5 RFT
30 SIT UPS
15 TOES TO BAR
WEDNESDAY
STRENGTH
BEHIND THE NECK SPLIT JERK
6 SETS OF 2 REPS
BUILD IN WEIGHT
WORKOUT
AMRAP 15
6 HANG POWER SNATCHES #115/75
12 LATERAL BUPEES OVER BAR
200M RUN
THURSDAY
CONDITIONING
EMOM 10
5 DUAL KB DEADLIFTS + 5 BOX JUMPS
REST 5:00
AMRAP 15
10 DB BOX STEP OVERS
20 ALT DB SEE-SAW ROWS
30 DOUBLE UNDERS
FRIDAY
STRENGTH
3 SETS OF 10
FRONT SQUATS FROM FLOOR
WORKOUT
OPEN WOD "19.1"
AMRAP 15
19 WALL BALLS #20/14 TO 10'/9'
19 CAL ROW
SATURDAY
WORKOUT
FOR TIME WITH PARTNER
100 CAL MACHINE
50 SHOULDER TO OH #75/55
25 BURPEE PULL UPS
80 CAL MACHINE
40 SHOULDER TO OH #95/65
20 BURPEE PULL UPS
60 CAL MACHINE
30 SHOULDER TO OH #115/75
15 BURPEE PULL UPS
40 CAL MACHINE
20 SHOULDER TO OH #135/95
10 BURPEE PULL UPS
20 CAL MACHINE
10 SHOULDER TO OH #155/105
5 BURPEE PULL UPS
SUNDAY
CONDITIONING
5 RFT
400M RUN OR 1000M BIKE
30 KBS
30 PUSH UPS