Monday
Strength
3 x 5 Back Squat
1 x AMRAP Back Squat @ 90% of last set
Conditioning
3 Sets for Quality
8 Front Squat
16 Dual DB Lunge
25 VMO Squat
Tuesday
Strength
3 x 5 Bench Press
1 x AMRAP Bench Press @ 90% of last set
Conditioning
3 Sets for Quality
8 Heavy Strict Chin-Up
12 Dumbbell Bench Press
15 Feet Elevated Ring Row
Wednesday
Conditioning
12:00 As Many Rounds as Possible
300 Meter Run
15 Toes to Bar
rest 2:00
12:00 As Many Rounds as Possible
50 Double Unders
15 Wallballs 30/20
rest 2:00
12:00 As Many Rounds as Possible
18 /15 Calorie Row
15 Kettlebell Swings R/G
Thursday
Strength
12:00, Every 1:30
3 Power Snatch
(8 total sets)
Conditioning
Teams of 3
Partner I Go, You Go, You Go
6 Rounds each,
3 Power Snatch 155/105
10/8 Calorie Bike
Friday
Conditioning
18:00 As Many Rounds as Possible
15/12 Calorie Bike
30 Walking Lunges
200 Meter Run
1:00 Rest
2:00 Rest
18:00 As Many Rounds as Possible
18/15 Calorie Row
15 Push-Ups
200 Meter Run
1:00 Rest
Saturday
Conditioning
20:00 As Many Rounds as Possible w/ Partner
1-2-3…..
Clean and Jerks 165/115
Bar Facing Burpees
*share reps however you’d like, one person works at a time
Sunday
Strength
3 x 5 Strict Pull-Up
1 x AMRAP Strict Pull-Up @ 90% of last set
Conditioning
18:00 As Many Rounds as Possible
20 Sit-Ups (GHD Option)
15 Dual KB Sumo Deadlift R/G
100 Meter Farmers Carry