MONDAY
STRENGTH
EST A 6RM BACK SQUAT
HEAVIER THAN LW
WORKOUT
AMRAP 15
30 CAL MACHINE
15 DUAL DB BOX STEP OVERS
20 CAL MACHINE
10 DUAL DB BOX STEP OVERS
10 CAL MACHINE
5 DUAL DB BOX STEP OVERS
#50X2/35X2
SCORE IS TOTAL REPS
IF YOU FINISH 5 STEPOVERS, START BACK AT TOP OF WORKOUT
TUESDAY
SKILL
KIPPING PULL UP REVIEW
10M OF PRACTICE
WORKOUT
FOR TOTAL TIME
COMPLETE
21 PULL UPS
15 BOX JUMPS
9 HANG POWER SNATCHES
REST 2:00
THEN COMPLETE
9 HANG POWER SNATCHES
15 BOX JUMPS
21 PULL UPS
#135/85, 24"/20"
WEDNESDAY
STRENGTH
DEADLIFT
4X10 AT 70% OR 7/8RPE
*TAKE 5-8M TO BUILD TO OPENING WEIGHT. CAN BUILD ONCE AT FIRST WEIGHT, DON'T EXCEED 8RPE. REST 2:00 BETWEEN WORKING SETS
WORKOUT
EMOM 15
1- 100' FARMERS CARRY AHAP
2- 10-15 PUSH UPS
3- 200M RUN
THURSDAY
CONDITIONING
5 ROUNDS FOR QUALITY
1000M ROW
1:00 DEAD HANG FROM PULL UP BAR
1:00 PLANK
FRIDAY
STRENGTH
EVERY 2:00 X 5
3 SQUAT CLEANS, BUILDING (WE DID HANG SQ CL ON 10/31)
WORKOUT
EVERY 4:00 X 3 SETS
50 DOUBLE UNDERS
15 FRONT SQUATS
12 TOES 2 BAR
#135/95
SATURDAY
PARTNER WORKOUT
4RFT
2000M BIKE*
30 SHOULDER TO OH #115/75
20 DOUBLE TAP BURPEES OVER BARBELL**
*CAN USE ANY BIKE IN GYM
**1 DOUBLE TAP BURPEE = 2 PUSH UPS + OVER THE BAR
CASH OUT
3 SETS
15 DB BENCH PRESS
20 BANDED TRICEP EXTENSIONS
SUNDAY
CONDITIONING
FOR TIME
100 GOBLET SQUATS
25 BURPEES
75 KBS
25 BURPEES
50 V-UPS
25 BUPREES