WEEKLY PROGRAM
Monday
Conditioning
3 Rounds x 3 SETS (1:1)
15/12 Calorie Bike Erg
6 Hang Power Snatch 50/30
4 Muscle Ups
*Do 3 rounds, then rest and repeat for 3 total SETS (9 rounds).
Cap time 30 minutes
4 Sets (For quality)
12 Strict Ring Dips
12 Strict Pull Ups
*Rest 3 minutes between sets.
Tuesday
Barbell
EMOM x 7 minutes
1 Snatch + 2 Overhead Squats (%75)
Snatch Pulls
5 x 3 Reps @ 85% (Of best snatch)
Conditioning
5 Rounds
20/15 Calorie Row
15 GHD Sit Ups
10 SHSPU
Wednesday
Strength
TEMPO Back Squat
3 x 2 reps % 80
Conditioning
For time with a partner
100 Calorie Bike
150 Wall Ball 9/5
100 Calorie Row
200 Push Ups
100 Calorie Row
150 Toes to Bar
Thursday
Conditioning
For time:
8 Rounds of
5 Muscle Ups
15 Wall Ball
Right Into…
80 Calorie row
Friday
EMOM x 10 minutes
3 Power Cleans (Heavy touch and go reps, or heavy singles)
Conditioning
With a partner for time
100 Calorie Assault Bike
50 DB Snatches 65/45
100 Burpee Over Bar
50 DB Snatches
100 Burpee Over Bar
50 DB Snatches
100 Calorie Assault Bike
*Only one partner working at a time!
Saturday
Strength
TEMPO Deadlifts
10 x 3 reps %60-65
*Do this as an EMOM. Control the decent each rep, 3 seconds on the way down each time.
Conditioning
3 Rounds
1000m Row
8 Bench 80/50
1000m Bike
*Rest 90 seconds between rounds
Cash out
3 x 20 Hammer Curls w/controlled eccentric (2-3 seconds each time)
