MONDAY
PRESIDENTS DAY HERO WORKOUT
"GARFIELD"
AMRAP in 20 minutes
9 Deadlifts (315/205 lb)*
19 Ring Dips
18 Pull-Ups
81 Double-Unders
THE GOAL IS 3-4 ROUNDS, SCALE WEIGHTS/MOVEMENTS BUT KEEP REPS
*RECOMMENDED SCALE (IF CAN COMPLETE ALL OTHER MOVEMENTS RX) #255/185, IF MODIFYING OTHER MOVEMENTS AND WEIGHT SHOOT FOR 60% OF YOUR 1RM
TUESDAY
STRENGTH
12M TO ESTABLISH 5RM HANG SQUAT CLEAN
WORKOUT
FOR TIME
500M ROW
50 WALLBALLS
50 SIT UPS
250M ROW
25 WALLBALLS
25 SIT UPS
#20/14 TO 10/9'
WEDNESDAY
SKILL
HANDSTAND PUSH UP REVIEW
EMOM 5 OF
L1- 5-10 STRICT HSPU
L2- 5-10 KIPPING HSPU
L3- 10 SEATED DB PRESS #35/20
WORKOUT
EMOM 16
1- 12/10 CAL BIKE
2- 5 WALL WALKS
3- 200M RUN
4- REST
THURSDAY
CARDIO PARTY-O
4 machines (Ass Bike, Row, Ski and Bike erg)
10 minutes at each machine (Week 1/4 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
WORKOUT
13.1
AMRAP in 17
40 burpees, 30 snatch (75/45),
30 burpees, 30 snatch(135/75),
20 burpees, 30 snatch (165/100),
10 burpee, max snatch (210/120)
SATURDAY
PARTNER WORKOUT
5RFT
30 TOES TO BAR
25 DUAL DB BOX STEP OVERS
20 SYNCHRO DB OH REV LUNGE
#50'S/35'S
SUNDAY
CONDITIONING
3 RFT
30 KBS
200M FARMERS CARRY
#53/35
ACCESSORY
3 SETS OF
30 RUSSIAN TWIST
10E STAGGER STANCE DEADLIFT WITH KB OR DB
20 WEIGHTED GLUTE BRIDGE