TUESDAY
SQUAT CYCLE WEEK 9 - DELOAD
4 SETS OF 2/4 AT 70% OF YOUR TRAINING MAX
COMPLETE 2 FS THEN RACK BAR AND GO IMMEDIATELY INTO 4 BACKSQUATS. KEEP HANDS ON THE BAR
WORKOUT INTERVALS
EVERY 4:00 X 3
200M RUN
15 WALL BALLS
5 CLEAN AND JERK*
*FOR HEAVIEST LOAD, NOT TNG JUST HAS TO BE COMPLETED BEFORE TIME IS UP
WEDNESDAY
SKILL
10:00 ROPE CLIMB REVIEW
WORKOUT
FOR TOTAL TIME
150 DOUBLE UNDERS
75 ALT DB SNATCHES
20 WALL WALKS
75 ALT DB SNATCHES
150 DOUBLE UNDERS
THURSDAY
CARDIO PARTY-O
4 machines (Ass Bike, Row, Ski and Bike erg)
10 minutes at each machine (Week 3/4 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 9 - DELOAD
4 SETS OF 2/4 AT 65% OF YOUR TRAINING MAX
COMPLETE 2 FS THEN RACK BAR AND GO IMMEDIATELY INTO 4 BACKSQUATS. KEEP HANDS ON THE BAR
WORKOUT
6RFT
24 AMERICAN KBS
12 BURPEES TO PLATE
#53/35
SATURDAY
IN TEAM OF 3
4 RFT
400M RUN TOGETHER
25 PARTNER DEADLIFTS*
50 PULL UPS**
*DL #315/215, ONLY 2 WORKING AT A TIME
**1 PARTNER WORKING OTHERS CAN REST
SUNDAY
CONDITIONING
EVERY 3:00 X 5
200M RUN
20 WEIGHTED LUNGE STEPS (1 DB/KB)
AMRAP 15
400M ROW
100M FARMERS CARRY
10 WEIGHTED HANGING KNEE RAISES*
*HOLD A MEDBALL INBETWEEN YOUR FEET + TUCK KNEES TO CHEST