WEEKLEY PROGRAM

 

Monday

 

EMOM x 10 minutes

5 Power Snatch 40-25 (Touch and go reps)
7 Toes to Bar

*Do this in the same minute!

 

* Rest 5 minutes…

 

With a partner for time

40 Rope Climbs

Cap time. 10 minutes

 

*Rest 5 minutes…

 

Machine interval

1 min on, 1 min off x 10 minutes (For max calories)

 

 

Tuesday

 

Strength

Deadlifts
3 x 5 reps @ 85%

 

Conditioning

5 Rounds for time
8 Dumbell Snatch 75/50#
6 Deficit HSPU (10 cm)

Cap time 10 minutes

 

Acsessory

DB Bent Over Rows

4 x 10 Reps (Each arm)
*Rest 60 seconds between sets

 

 

Wednesday

 

For time

1500m Row

Right into…

5 Rounds
15 Push Jerk 50-30
15 Sit Ups (Ab mat)
15 Kettlebell Swings 32-24

Cap time 20 minutes

 

Cash out
4 x 10 Single Leg Deadlifts (Each leg)
4 x 20 seconds holding Ring L-Sit Hold
4 x 30m Single Arm DB Overhead Walk (Heavy, 4 walks each arm)

 

 

Thursday

 

Strength

EMOM x 10 minutes
3 Bench Press w/Pause at bottom of each rep @ 70% of 1RM

 

Conditioning

6 Rounds (1:1 work:rest or alternating rounds with a partner)
15/12 Calorie Assault Bike Sprint
100 Double unders

Cap time 28 minutes

 

 

Friday

 

Barbell

Power Clean EMOM
5 Reps EMOM x 5 minutes (touch and go) (65-70% of best power clean)
*Rest 2 minutes
3 Reps EMOM x 5 minutes (touch and go) (75-80% of best power clean)
*Rest 2 minutes
1 Rep Every 0:30 seconds x 5 minutes (Heavy!!)

 

Conditioning

5 Rounds for time

20 Cal. Machine
5 Power Cleans 80-40 (Heavy singles)
5 Deficit HSPU

 

Cash out…
4 x 10 Reps DB Bent over Row (Each arm)

 

 

Saturday

 

Strength

Back Squats
10,10,10,10,10 reps

*work up to a heavy ten reps for the day!

 

Conditioning

Alternating With a partner…

AMRAP 20 minutes
P1: 15/12 Calories Machine
P2: 3-5 Muscle Ups + 10 Push Ups + 15 Air Squats
*Partner 1 is machine, while partner 2 is completing a round of work!

 

 

Sunday

 

Rest Day !!!

 

 

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