WEEKLY PROGRAM

Monday

Strength

Back Squats
6 x 4 reps @ 80% +

Conditioning

10 Rounds for time
30 Double Unders
2 Rope Climbs 15

Cap time 25 minutes

Tuesday

Barbell

“Heavy Grace”
For time:
30 Clean and Jerks 80-50

Cap time 8 minutes

Conditioning

300m Run
30 Push Ups
2-4-6-8-10 reps of
Muscle Ups

Cap time 20 minutes

Wednesday

Conditioning

4 Rounds
50 Double Unders
12 Chest to Bar Pull Ups

@ the 10:00 mark start…

4 Rounds
20 m Handstand Walk
5 Squat Cleans 80/50

@ the 25:00 mark start…

4 Rounds
50 Double Unders
10 DB Snatch 75/45#

Thursday

With a partner For time

“Jerry”
1 mile Run (each)
4k Row
1 mile Run (each)

Cap time 30 minutes

* Rest 5 minutes

AMRAP 10 minutes
1,2,3,4,5,6….
Deficit HSPU
10 Toes to Bar (After each set)

Friday

Back Squat
-Work up to a heavy set of 3 for the day!

Conditioning

With a partner for time (waterfall)

5 Rounds
20 Calorie Bike
6 Bar Muscle Ups

5 Rounds
20 Calorie Row
1 Legless Rope Climb

Cap time 30 minutes

Saturday

Barbell

Snatch
3 x 1 reps @ 85%+

Conditioning

In a team of 3,
1200m D-Ball Carry 50/30

5 Rounds (waterfall)
10 Deadlifts 130/80
15 Strict HSPU
20 GHD Sit Ups

1200m D-Ball Carry 50/30

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