MONDAY
STRENGTH
EVERY 5:00 X 4 SETS
15 FRONT SQUAT FRONT FLOOR*
15 BURPEES
:45 WALLSIT
*START AT 50% MAX FS, SCORE IS TOTAL WEIGHT COMPLETED IN INTERVAL
ACCESSORY
3 SETS OF
10 MINI BAND CLAMSHELLS
10 BIRD DOGS
20 SIDE STEPS
*TO EACH SIDE
TUESDAY
SKILL
HSPU REVIEW
WORKOUT
EMOM 20
1- 100' DUAL DB OH CARRY #50/35X2
2- 15/12 CAL ROW
3- MAX HSPU
4- REST
WEDNESDAY
STRENGTH
EMOM5 - 3 MUSCLE CLEAN
WORKOUT
OPEN WORKOUT
11.5
AMRAP 20
5 POWER CLEANS #145/105
10 TOES TO BAR
15 WALLBALLS #20/14
THURSDAY
CONDITIONING
FOR TIME
2:00 PLANK HOLD
30 BOX JUMP OVERS
100M FARMERS CARRY
2:00 PLANK HOLD
20 BOX JUMP OVERS
100M FARMERS CARRY
2:00 PLANK HOLD
10 BOX JUMP OVERS
100M FARMERS CARRY
#50X2 TO 24"/ #35X2 TO 20"
FRIDAY
STRENGTH
POWER SNATCH CYCLING
EVERY :30x10
BUILDING
WORKOUT
AMRAP 9
12 alternating dumbbell hang snatches
6 dumbbell overhead squats, left arm
6 dumbbell overhead squats, right arm
12 lateral jumps over the dumbbell
♀ 35-lb dumbbell
♂ 50-lb dumbbell
SATURDAY
PARTNER WORKOUT
FOR TOTAL CALORIES
2X OF;
AMRAP 5
60 SHOULDER TO OH #95/65
AMRAP CALS
AMRAP 5
60 TOES TO BAR
AMRAP CALS
AMRAP 5
60 WALLBALLS
AMRAP CALS
SCORE IS TOTAL CALS
SCALE IS #65/45, HANGIN KNEE RAISES
SUNDAY
CONDITIONING
FOR TOTAL TIME
30 RUSSIAN KBS
30 GOBLET SQUATS
5 TURKISH GET UPS, R ARM
5 TURKISH GET UPS, L ARM
20 RUSSIAN KBS
20 GOBLET SQUATS
4 TURKISH GET UPS, R ARM
4 TURKISH GET UPS, L ARM
10 RUSSIAN KBS
10 GOBLET SQUATS
3 TURKISH GET UPS, R ARM
3 TURKISH GET UPS, L ARM
#53/35