MONDAY
SQUAT CYCLE WEEK 4
5 SETS OF 4/8 AT 80% OF YOUR TRAINING MAX
COMPLETE 4 FS THEN RACK BAR AND GO IMMEDIATELY INTO 8 BACKSQUATS. KEEP HANDS ON THE BAR
ACCESSORY
3 ROUNDS FOR QUALITY
6/6 SINGLE LEG KB RDL
20 SINGLE LEG V-UPS
TUESDAY
SKILL
BAR MU FOCUS
EMOM 5
3 JUMPING BAR MU
THEN 5:00 TO WORK ON BMU ATTEMPTS/DRILLS
WORKOUT
3:00 ON/1:00 REST X 4
SCORE IS TOTAL KBS
20/15 CAL ROW
15 TOES TO BAR
MAX KBS IN REMAINING TIME #53/35
WEDNESDAY
STRENGTH
PAUSE POWER SNATCH *PAUSE AT KNEE
5X3
WORKOUT
INGRID
10RFT
3 SNATCHES #135/95
3 BURPEES OVER THE BAR
THURSDAY
CARDIO PARTY-O
4 machines (Ass Bike, Row, Ski and Bike erg)
10 minutes at each machine (Week 2/4 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 4
5 SETS OF 4/8 AT 76% OF YOUR TRAINING MAX
COMPLETE 4 FS THEN RACK BAR AND GO IMMEDIATELY INTO 8 BACKSQUATS. KEEP HANDS ON THE BAR
CONDITIONING
AMRAP 12
400M RUN
40 WALKING LUNGES
SATURDAY
STRENGTH
E2MOM
2 PAUSE SPLIT JERKS
PAUSE IN DIP
WORKOUT WITH PARTNER
3 RFT
50 CAL BIKE
40 SHOULDER TO OH ##115/85
30 PULL UPS
SUNDAY
CONDITIONING
FOR TOTAL REPS, WORK THE WHOLE MINUTE
EMOM 16
1- MAX CALS ON MACHINE
2- MEDBALL SIT UPS
3- KB GOBLET STEP UPS
4- REST
FOR TIME
50 BURPEES OVER DB
50 ALT DB CLEAN AND JERKS
50 PUSH UPS