WEEKLY PROGRAM

Monday

Gymnastic

EMOM x 10 minutes
5 Muscle Ups
*Work on technique!

Conditioning

With a partner for time

100 Calorie Bike
50 Clean and Jerk 50/30
75 Toes to Bar
100 Burpees
75 Toes to Bar
50 Clean and Jerk 50/30
100 Calorie Bike

*Only one partner works at a time!

Cap time 25 minutes

Cash out (For quality, alternate movements/superset these two movement)
4 x 15 Bent over barbell rows
4 x 8 Dumbell bench heavy

Tuesday

Strength

Back Squat
6 x 6 Reps @ 70-75%

Conditioning

With a partner for time

7 rounds (waterfall)
15 Calorie Bike
15 Push Jerk 40/30
15 Back squat

Cap time 25 minutes

Accessory

5 Sets for quality
15 GHD Sit Ups
6 Strict PHSPU (10cm deficit)

Wednesday

Barbell

Snatch
7 x 2 reps @ (75+%)
Snatch Pulls
7 x 3 reps @ 90%

Cap 15 minutes

Conditioning

With a partner for time

100 Calorie Row
50 Handstand Push ups
100 Pull Ups
50 Handstand Push ups
100 Calorie Row

*Only one partner working at a time!

Cap time 20 minutes

Thursday

Barbell

Power Cleans
Every 0:30 seconds x 10 minutes @ 80-85% 1 rep

* Rest 2 minutes

EMOM x 10 minutes (In the same minute)
3 Power Cleans (Touch and go) 80/50
7 Toes to Bar

Conditioning

With a partner alternating sets
5 x 20 Calorie Row (200 total as a team)
5 x 15 KBS 32/24 (150 total as a team)
5 x 5 Bar Muscle Ups (50 total as a team)

Cap time. 25 minutes

Friday

Strength

Back Squat
8 x 4 reps @ 80%

Conditioning
Alternating Minutes x 20 minutes
Odd: 20/15 Calorie machine
Even: 15 GHD Sit Ups

Saturday

“ Murph “

1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run

Sunday

Rest Day !!!

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