MONDAY
STRENGTH
SQUAT CYCLE WEEK 10
1RM FS TEST
WORKOUT
20 ECHO BIKE CALS FOR TIME
TUESDAY
STRENGTH
5 SETS OF
5 STIRCT PRESS + 5 PUSH PRESS + 5 PUSH JERK
BUILD IN WEIGHT
REST ~2:00 BETWEEN SETS
NO REST/WEIGHT CHANGE BETWEEN MOVEMENTS
SCORE IS HEAVIEST SUCCESSFUL SET
WORKOUT
FOR MAX REPS
MAX PUSH PRESS AT 60% OF ABOVE COMPLEX
WEDNESDAY
STRENGTH
15:00 TO ESTABLISH 2 REP HEAVY HANG POWER SNATCH
WORKOUT
AMRAP 15
100M DB SUITCASE CARRY
10 SHUTTLE RUNS*
30 ALT HANG DB SNATCHES
#50/35 (1 DB)
*1 SHUTTLE RUN IS 25' OUT & 25' BACK
THURSDAY
CARDIO PARTY-O
4 machines (Ass Bike, Row, Ski and Bike erg)
10 minutes at each machine (Week 4/4 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
STRENGTH
SQUAT CYCLE WEEK 10
1RM BS TEST
WORKOUT
60 TOES TO BAR FOR TIME
CAP 10:00
SCALE; HANGING KNEE RAISES WITH MEDBALL#4-10
SATURDAY
WORKOUT
IN TEAMS OF 2 FOR TIME
800M PARTNER MEDBALL RUN #20/14
THEN 10R EACH OF
15 KB TATERS #53/35
15 PUSH UPS
https://youtu.be/v2R_w2dvEmY?si=BDEtgHnZbBSM2h2Y
SUNDAY
CONDITIONING
INTERVALS
3:00 WORK/1:00 REST X 8
ODD-
AMRAP
12/10 CAL ROW
10 BURPEES OVER ROWER
EVEN-
AMRAP
10 DB SHOULDER TO OH*
10 DB BOX STEP UP*
*ONE DB #50/35
YOU'LL END UP COMPLETING 4 OF EACH AMRAP