MONDAY
SQUAT CYCLE WEEK 7
6 SETS OF 2/4 AT 95% OF YOUR TRAINING MAX
COMPLETE 2 FS THEN RACK BAR AND GO IMMEDIATELY INTO 4 BS. KEEP HANDS ON THE BAR
MOBITLITY
2X
:30 SEATED PIKE WITH FLEXED TOES
:30E PIGEON STRETCH
:30E COUCH STRETCH
TUESDAY
STRENGTH
12 MINUTES TO BUILD TO HEAVY 2
2 SPLIT JERK
WORKOUT
EMOM 16
1- *REPS GYMNASTICS*
2- 15 DB PUSH PRESS #50/35
3- MAX CALS ECHO BIKE
4- REST
*1-3 BAR MU> 3-5 JUMPING/BANDED BMU> 10 DB PULLOVERS
WEDNESDAY
STRENGTH
EMOM 10
1 SQUAT SNATCH, BUILDING
WORKOUT
3RFT
500M ROW
20 DB OH WALKING LUNGES #50/35
5 WALL WALKS
THURSDAY
FRIDAY
SQUAT CYCLE WEEK 7
6 SETS OF 2/4 AT 91% OF YOUR TRAINING MAX
COMPLETE 2 FS THEN RACK BAR AND GO IMMEDIATELY INTO 4 BACKSQUATS. KEEP HANDS ON THE BAR
CASHOUT
3X
12 V-UPS
10 STRICT HANGING KNEE RAISES
:30 HOLLOW HOLD
SATURDAY
IN TEAMS OF 2
EVERY 4:00 X 9 SETS
INTERVAL 1 - 800M RUN TOGETHER
INTERVAL 2 - AMRAP 4> 10 THRUSTERS + 10 BURPEES OVER THE BARBELL*
INTERVAL 3 - AMRAP 4> 10 DUAL DB CLEAN & JERK + 10 BOX JUMPS*
*YOU GO, I GO WHOLE ROUND
#75/45, #40X2/25X2
SUNDAY
COACHES CHOICE MOBILITY
CONDITIONING
4 RFT
10 STRICT PULL UPS
15 PUSH UPS
20 GOBLET SQUATS #35/26
400M RUN/500M ROW