WEEKLY PROGRAM

 

Monday

 

Strength

Deadlifts Week
3 x 3 reps @ 90%
*This was heavy!!

 

Conditioning

5 Rounds (Each round is 2:00 AMRAP)
15 Calorie Machine
10 DB Hang Squat Cleans (50/35#)
Max Double Unders with time remaining!
*Rest 1 minute between each round!

 

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

 

Tuesday

 

Strength

Back Squat
4 x 6 reps @ 70%

 

Conditioning

Alternating Minutes x 30 minutes
Min 1: 15/12 Calorie Bike ( only legs )
Min 2: 20 Push Ups
Min 3: 20 Abmat sit ups

 

 

Wednesday

 

Conditioning

With a partner
60-40-20 reps for time
Machine Calories
KettleBell Swings 32-24
Muscle Ups

Cap time 30 minutes

 

Accessory

EMOM x 8 mintues
8 Strict Ring Dips

 

 

 

Thursday

 

Conditioning

Every 2:00 for 30 Minutes Alternating Between

First 2:00 complete: 300m Row
Second 2:00 complete: 20 Cal Bike
Third 2:00 complete: 10 Strict Handstand Push Ups + 10 strict pull ups

 

 

Friday

 

Barbell

Snatch
1,1,1 @ 85% (Same weight for all sets)
1,1,1 @ 85% + (Work up in weight for 3 more reps if possible!)

 

Conditioning

5 Rounds for time
10 Hang Power Cleans 60-40
15 Toes to Bar
50 Double Unders

Cap time 12 minutes

 

 

Saturday

 

Strength

Back Squat
6 x 4 reps @ 80%

 

Conditioning

10 Rounds (Alternate rounds with a partner!)
5 Muscle Ups
5 Strict HSPU

*Rest 3 minutes

10 Rounds (Alternate rounds with a partner!)
5 Power Snatch 50-30
10 Bar Facing Burpees

 

 

Sunday

 

Rest Day !!!

 

 

 

 

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