MONDAY
SQUAT CYCLE WEEK 6
6 SETS OF 3/6 AT 90% OF YOUR TRAINING MAX
COMPLETE 3 FS THEN RACK BAR AND GO IMMEDIATELY INTO 6 BACKSQUATS. KEEP HANDS ON THE BAR
ACCESSORY
3X
5E SINGLE LEG BOX STEP UP/DOWNS, :03 TEMPO DESCENT
5 BOX STEP DOWN + REBOUND
TUESDAY
SKILL
ROWING REVIEW
THEN
ROWING INTERVALS
5X500M ROW @ 80% INTENSITY/24-28SPM
REST 1:1 (OR WHILE PARTNER GOES)
CORE CASH OUT
3 SETS OF
10E SIDE TO SIDE BALL SLAMS
:45E SIDE PLANK
WEDNESDAY
STRENGTH
E2MOM X 5
3 DEADLIFTS
START AT 75% AND BUILD
WORKOUT
"NATE-ISH"
AMRAP 20
2 STRICT PULL UPS
4 DEFICIT PUSH UPS #25 PLATE
8 AMERICAN KBS #53/35
RX+ NATE> 2 MUSCLE UPS, 4 STRICT HSPU, 8 AM KBS #70/53
THURSDAY
CARDIO PARTY-O
4 machines (Ass Bike, Row, Ski and Bike erg)
10 minutes at each machine (Week 3/4 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 6
6 SETS OF 3/6 AT 86% OF YOUR TRAINING MAX
COMPLETE 3 FS THEN RACK BAR AND GO IMMEDIATELY INTO 6 BACKSQUATS. KEEP HANDS ON THE BAR
WORKOUT
AMRAP 7
MAX BURPEES TO TARGET
SATURDAY
WORKOUT WITH PARTNER
FOR TOTAL TIME*
200 ALT WALKING LUNGES #50/35
200 HANG DB SNATCHES #50/35
200 TOES TO BAR
*PARTITION HOWEVER YOU WOULD LIKE
SUNDAY
HOLDS
EMOM 10
O- :45 WALLSIT HOLD
E- :45 WEIGHTED PLANK HOLD
CONDITIONING
EVERY 5:00 X 6 ROUNDS
200M RUN
50 DOUBLE UNDERS
25 WALLBALLS