MONDAY
PRIMER
3 SETS, BUILDING
5 TALL SNATCHES WITH :03 PAUSE IN CATCH
10 DUAL DB ZOTTS PRESS
STRENGTH
SQUAT SNATCH
5X3 AT 65% ACROSS
DO NOT HAVE TO BE TNG BUT QUICK BACK ON BAR DURING SET
REST 2:00 BETWEEN SETS
ACCESSORY
3 SETS
10E SINGLE ARM DB HIGHPULL
10E PLATE FRONTAL + LATERAL RAISE
TUESDAY
SKILL
BAR MUSCLE UP REVIEW/WARM UP
INTO
EMOM 10
O - BAR MUSCLE UPS*
E - 12 DB BENCH PRESS
*L1; 1-3 BMU, L2; 3-5 JUMPING BMU, L3; 3-5 BANDED STERNUM TO BAR PULL UPS
WORKOUT
AMRAP 2:00X5, 1:00 REST BETWEEN ROUNDS
60 DOUBLE UNDERS
15 DUAL DB SNATCH #40/25
MAX PUSH UPS IN REMAINING TIME
SCORE IS TOTAL PUSH UPS
WEDNESDAY
DEADLIFT
6X3
USE SETS 1-3 TO BUILD TO HEAVY WEIGHT, SETS 4-6 KEEP SAME WEIGHT ACROSS
REST ABOUT 2:00 BETWEEN SETS
WORKOUT
FOR TIME
500M ROW
50 SIT-UPS
500M ROW
25 V-UPS
THURSDAY
CARDIO PARTY-O
4 machines (Ass Bike, Row, Ski and Bike erg)
10 minutes at each machine (Week 3/4 at 15 seconds)
For Assault Bike, Row and Ski 20rds
-Every 30 seconds starts a new round
- 15 seconds at 85%+
- 15 second recovery
For Bike erg 10 rds
-Every minute starts a new round
- 30 seconds at 85%+
- 30 second recovery
3 minutes between machines to rest, rotate and record distance and cals on board
FRIDAY
STRENGTH
POWER CLEAN
5X6
TNG REPS AT 65% ACROSS
REST 2:00 BETWEEN
ACCESSORY
3X4
CLEAN PULLS AT 90-95-100% OF YOUR PC MAX
WORKOUT
AMRAP 10
200M MEDBALL RUN
20 WALLBALLS
#20/14
SATURDAY
STRENGTH
3 SETS
25' HEAVY SEATED SLED PULL
100M FARMERS CARRY
1:30 PLANK
WORKOUT
IN TEAMS OF 3
EVERY 8:00 X 3
50 SYNCHRO BURPEES (AT BOTTOM)
50 PULL UPS (SPLIT HOW EVER)
MAX BIKE/ROW CALS IN REMAINING TIME
*ALL 3 TEAMMATES WILL DO SYNCHRO BURPEES. 1 TEAMMATE WORKING AT A TIME ON PULL UPS, SPLIT HOWEVER. 2 TEAMMATES WORKING ON CALS, 1 ON BIKE AND 1 ON ROW, SWITCH AS WANTED.
**SCORE IS TOTAL CALS
SUNDAY
STRENGTH
TURKISH GET UP
10M TO BUILD TO HEAVY 2 REP ON EACH ARM
CONDITIONING
EVERY 5:00X6
400M RUN/500M ROW
20 KB WEIGHTED WALKING LUNGES
20 RUSSIAN KBS
*ALT ROUNDS BETWEEN ROW/RUN. IF YOU CANNOR RUN, SUB IN BIKE.