MONDAY
SQUAT CYCLE WEEK 8
6 SETS OF 2/4 AT 100% OF YOUR TRAINING MAX
COMPLETE 2 FS THEN RACK BAR AND GO IMMEDIATELY INTO 4 BACKSQUATS. KEEP HANDS ON THE BAR
MOBILITY
2X
:30 BUTTERFLY STRETCH
:30E GROIN STRETCH
:30 FROG POSE
:30 LEGS UP THE WALL
TUESDAY
STRENGTH
EMOM 10
3 POWER CLEANS
WORKOUT
INTERVALS OF 3:00/1:00
20/15 CAL ROW
12 TOES TO BAR
MAX BURPEES TO PLATE IN REMAINING TIME
WEDNESDAY
WORKOUT
"NANCY"
5RFT
400M RUN
15 OHS
#95/65
THURSDAY
CARDIO PARTY-O
4 machines (Ass Bike, Row, Ski and Bike erg)
10 minutes at each machine (Week 2/4 at 14 seconds)
For Assault Bike, Row and Ski 20rds
-Every 30 seconds starts a new round
- 14 seconds at 85%+
- 16 second recovery
For Bike erg 10 rds
-Every minute starts a new round
- 28 seconds at 85%+
- 32 second recovery
3 minutes between machines to rest, rotate and record distance and cals on board;
FRIDAY
SQUAT CYCLE WEEK 8
6 SETS OF 2/4 AT 96% OF YOUR TRAINING MAX
COMPLETE 2 FS THEN RACK BAR AND GO IMMEDIATELY INTO 4 BACKSQUATS. KEEP HANDS ON THE BAR
CASHOUT
3X
10E SIDE CURSH
:30E SIDE PLANK
12 ABMAT SIT UPS
SATURDAY
MURPH!
FOR TIME
1 MILE RUN
100 PULL UPS
200 PUSH UPS
300 AIR SQUATS
1 MILE RUN
SUNDAY
CONDITIONING
5 ROUNDS FOR QUALITY
1000M BIKE
30 RUSSIAN KBS #53/35
40 SIT UPS