WEEKLY PROGRAM
Monday
Strength
Pause Front Squat into Thruster
5 x 1 rep @ Moderate thruster weight
Conditioning
21-18-15-12-9 reps of (waterfall)
Machine Calories
Thrusters 45/25
Toes to Bar
Tuesday
Barbell
Power Clean
3 x 1 rep @ 85%+
*All 3 singles should be above 85%!
Conditioning
5 Rounds for time
6 Muscle Ups
50 Double Unders
500m Row
Wednesday
Strength
Deadlifts
4 x 8 reps @ 50% of best deadlift
High Box Jumps
4 x 8 reps (In between sets of DL’s)
Conditioning
2 Sets of;
2 Rounds
25 Calorie Machine
20 GHD Sit Ups
15 Strict Ring Dips
*4 Minute rest between SETS.
Thursday
Strength
Front Squats
4 x 3 Pause reps @ same % of last time
Conditioning
Barbell technique/conditioning
EMOM x 20 minutes
Min 1: 5 Power Snatch 60/40
Min 2: 10 Burpees
Min 3: 5 Power Clean and Jerk 60/40
Min 4: 10 Burpees
Friday
Strength
Back Squats
3 x 3 Paused Reps @ 65-70%
Conditioning
5 Rounds of:
AMRAP 2:00
15 Calorie Assault Bike
Max Ring Muscle Ups with time remaining
*Rest 2 minutes between rounds! Score is total muscle ups!
Accessory
4 Sets for quality
15 V-Ups
10 Controlled Dumbell Bent over rows (Each arm)
Saturday
Strength
Deadlifts
1,1,1,1,1
*All at the same weight around 80-85%.
Conditioning
With a partner for time
200 Wall Ball
200 Calorie Machine
200 Burpee Over The bar
*Only one partner working at a time!
Gymnastics
5 Sets (For Quality!)
20m Handstand Walk
15 Inverted Rows
Sunday
Rest Day !!!
