MONDAY
STRENGTH
5X5
PUSH JERK, BUILDING
WORKOUT
AMRAP 10
10 BURPEES OVER DUMBBELL
10 DB DEADLIFTS
10 DB SHOULDER TO OH
#50X2/35X2
TUESDAY
SKILL
KIPPING WARM UP
WORKOUT
EMOM 30
1- 8-10 TOES TO BAR*
2- 12/10 CAL ECHO/ASSAULT BIKE
3- 50 DOUBLE UNDERS
4- 5 SHUTTLE RUNS (DOWN/BACK =1)
5- REST
*RX+ PRACTICE BMU IN MINUTE WINDOW, MUST HAVE BMU TO CHOOSE THIS
WEDNESDAY
STRENGTH
EVERY 2:00 X 5 SETS
3 FRONT SQUATS FROM THE FLOOR
START AT 70% YOUR SQ. CL MAX AND BUILD
WORKOUT
3RFT
5 HANG SQUAT CLEANS
10 HSPU
15 CAL ROW
#135/95
HSPU SCALE > 10 HAND RELEASE PUSH UPS
THURSDAY
4 machines (Ass Bike, Row, Ski and Bike erg)
10 minutes at each machine (Week 3/4 at 11 seconds)
For Assault Bike, Row and Ski 20rds
-Every 30 seconds starts a new round
- 11 seconds at 85%+
- 19 second recovery
For Bike erg 10 rds
-Every minute starts a new round
- 22 seconds at 85%+
- 38 second recovery
3 minutes between machines to rest, rotate and record distance and cals on board
FRIDAY
FRIDAY NIGHT LIGHTS
SATURDAY
OPEN GYM
SUNDAY
CONDITIONING
50-40-30-20-10*
RUSSIAN KB SWINGS
BOX STEP UPS
*400M RUN AFTER EACH COMPLETED ROUND