STRENGTH - WEEK 4
BACK SQUAT 5X5 AT 75%
REST 2-3 MINUTES BETWEEN SETS
WORKOUT
AMRAP 7 MIN
7 SQUAT CLEANS
14 PUSH UPS #135/95
STRENGTH EVERY 2:00 X 6 ROUNDS
20" SLED PULL
10 BARBELL ROLL OUTS
WORKOUT 2:00 WORK/2:00 REST X 6
250M ROW
MAX DB STEP UP IN REMAINING TIME #50/35 ON 24/20
STRENGTH
5 SETS OF
5 SINGLE LEG RDL,
EACH LEG 10
DB SKULL CRUSHERS
WORKOUT
5 ROUNDS FOR TIME WITH PARTNER
400M RUN TOGETHER
20 HANG SQUAT CLEANS
20 BURPEE PULL UP
STRENGTH
ISABEL
30 SNATCHES FOR TIME #135/95
ACCESSORY WORK
4 ROUNDS OF;
10 HIP THRUSTS
:30 COPENHAGEAN PLANK, EACH SIDE
10 MINI BANDED STEPS, EACH DIRECTION
STRENGTH EMOM 15 -
:40 WORK/:20 REST
1- DUAL KB FRONT RACK HOLD
2- ROW
3- PLANK
WORKOUT FOR TIME
21-18-15-12-9-6-3
RUSSIAN KBS #70/53
3-6-9-12-15-18-21
TOES TO BAR
STRENGTH 5 SETS - BUILDING IN WEIGHT
3 HANG CLEANS + 3 JERKS
SS - :30 PLATE PINCH (PINCH PLATE IN EACH HAND)
WORKOUT
3 ROUNDS FOR TIME
90 DOUBLE UNDERS
30 DB PUSH PRESS*
SKILL BAR MUSCLE UP PROGRESSIONS
EMOM 10
ODD- 10 BANDED PVC LAT PULLDOWNS
EVEN- 10 DEFICIT PUSH UPS
WORKOUT FOR TIME
800M RUN
30 BAR MUSCLE UPS
800M RUN
STRENGTH - WEEK 3
BACK SQUAT 5X5 AT 70%
REST 2-3 MINUTES BETWEEN SETS
WORKOUT
2:00 WORK/1:00 REST X 5 ROUNDS
250M ROW
10 GOBLET SQUATS
AMRAP AIR SQUATS SCORE IS TOTAL AIR SQUATS
POWER HOUR-ISH
MINUTES 0-10 ODD
10 BANDED PRESS + 5 BOOTSTRAPERS
EVEN - 3 INCHWORM + PIKE MINUTES
MINS 12-22
ODD - 10 DUAL Z-PRESS
EVEN - 15 WALLBALLS #20/14
PARTNER WORKOUT AMRAP 25
500M ROW
MAX BEAR COMPLEX #115/75
SCORE IS TOTAL BEAR COMPLEXES COMPLETED IN 20M.
1 BEAR COMPLEX - CLEAN + FRONT SQUAT + SHOULDER TO OH + BACK SQUAT + SHOULDER TO OH