WEEKLY PROGRAM

 

Monday

 

Conditioning

With a partner for time

100/80 Calorie Assault Bike

100 Thrusters 50-30

100 toes to Bar

Cap time 20 minutes

 

Strength/Accessory work

4 Sets (Not for time but for quality)

10 Single Leg KB Deadlifts (2 x 24’s/2 x 16’s) (10 each leg!)

10 Alternating Arms KB Strict Press

10 Strict Pull Ups

 

Tuesday

 

In a team of 3, one person always on the machine complete…

5 Rounds of:

250m Row (Hard)

6 Bar Muscle Ups

 

Right into…

 

5 Rounds

15 cal assault bike (Hard)

30 handstand shoulder taps

Cap time 40 minutes

 

Wednesday

Strength

Deadlifts

5 x 3 reps @ 80%

 

Conditioning

6 Rounds (1:2)

7 Bench 90-40

7 D-Ball Cleans 50-30

7 Chin up pull ups

*Alternate in a team of 3

Cap time 30 minutes

 

Thursday

 

Conditioning

For time

5 Rounds

50 Double unders

20m Overhead Walking Lunge 50/35# (Single Arm with a Dumbell)

Cap time 12 minutes

 

* Rest 10 minutes

 

21-15-9

Pull Ups

Deadlifts 100-60

Cap time 8 minutes

 

Cash out

Ring Dips

EMOM x 8 minutes

8 Strict Dips

 

2 Sets

15 Back Extensions

15 Hollow Rocks

 

Friday

 

Strength

Back Squats

1 x 10 @ 60-40

2 x 5 @ 90-50

1 x 5 @ 120-60

1 x 5 @ 140-80

Cap time 12 minutes

 

Barbell

Squat Cleans

20 reps @ 60-40

20 reps @ 70-45

20 reps @ 80-50

*10 Minute Time Cap!

 

Metcon

AMRAP 7 minutes

Bar Facing Burpees

 

Saturday

 

Partner Workouts

AMRAP 10 minutes

Partner 1: 12/10 Calorie Row

Partner 2: 9 Russian KBS 32-20

 

Rest 5 minutes

 

AMRAP 10 minutes

Partner 1: 6 Dumbell Hang Clean and Jerk 50/35#

Partner 2: 3 Bar Muscle Ups

 

Strength

Bench

4 x 5 Reps

Strict Pull Ups

7 x 7 Reps

 

Sunday

Rest Day !!!

 

 

 

 

 

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