MONDAY
SQUAT CYCLE WEEK 3
5 SETS OF 4/8 AT 75% OF YOUR TRAINING MAX
COMPLETE 4 FS THEN RACK BAR AND GO IMMEDIATELY INTO 8 BACKSQUATS. KEEP HANDS ON THE BAR
CONDITIONING
3 SETS OF 500 ROW @7-8RPE
REST 2:00-3:00 BETWEEN (can also sub 3 for a max effort 500m contest)
TUESDAY
STRENGTH
EVERY 2:00 X 5 SETS
5 DEADLIFTS, START AT #70% AND BUILD
WORKOUT
AMRAP 15
3 WALLWALKS
15 BURPEES
60 DOUBLE UNDERS
WEDNESDAY
SKILL
EMOM 12
O- 15 KBS #70/53
E- ROPE CLIMB*
*LEVELS
BEGIN - 5 ROPE GET UPS
INT- 2 ROPE CLIMBS TO RX OR HEIGHT YOUR COMFORTABLE WITH
ADV- 2 SEATED TO LEGS ON
WORKOUT
EVERY 2:00X6
10/8 CAL BIKE
16 ALT DB HANG SNATCH #50/35
THURSDAY
CARDIO PARTY-O
4 machines (Ass Bike, Row, Ski and Bike erg)
10 minutes at each machine (Week 1/4 at 13 seconds)
For Assault Bike, Row and Ski 20rds
-Every 30 seconds starts a new round
- 13 seconds at 85%+
- 17 second recovery
For Bike erg 10 rds
-Every minute starts a new round
- 26 seconds at 85%+
- 34 second recovery
3 minutes between machines to rest, rotate and record distance and cals on board
FRIDAY
SQUAT CYCLE WEEK 3
5 SETS OF 4/8 AT 71% OF YOUR TRAINING MAX
COMPLETE 4 FS THEN RACK BAR AND GO IMMEDIATELY INTO 8 BACKSQUATS. KEEP HANDS ON THE BAR
CONDITIONING
5RFT
200M RUN
15 WALLBALLS #20/14
REST 1:00
SATURDAY
FOR TIME WITH PARTNER
80 BOX JUMPS
40 OHS
50 POWER SNATCHES
60 TOES TO BAR
50 POWER SNATCHES
40 OHS
80 CAL ROW
#75/55
CASHOUT
FOR TIME 3:00 PLANK (FOREARMS OR HANDS)*
EVERY TIME YOU BREAK COMPLETE A 100M RUN
SUNDAY
STRENGTH
E2MOM X 6
O- 100M FARMERS CARRY
E- 100' OF MEDBALL WALKING LUNGE #20/14
CONDITIONING
AMRAP 20
400M RUN
40 AIR SQUATS
30 SIT UPS
20 PUSH UPS
10 PULL UPS