This Week’s Training Outline!

MONDAY

10 Min Emom:

Even- 3 Sumo DL

Odd- 15/15 T-Planks

 

For Time

-20 WB

-20 DU

-20 Push ups

-20 Box Overs

-Run 200m

-20 Box Overs

-20 Push ups

-20 DU

-20 WB

TUESDAY

4 Sets:

-20/20m OH Bottoms up carry

-20 Band Pull A-parts

-2/2 TGU

 

5 Sets

-20m/20m Sled Push

-6 Tire Flips

-15sec AB

Rest at least 90secOK

WEDNESDAY

Every 3 Min x4 Sets :

-8 Back Squat @80-90% of 8RM

-100m Farmers Carry

– 30 Sec Plank

 

2min on/4min off x3
-5 Pull ups
-6 Thrusters
-7 Burpees

THURSDAY

8 Min To Build to Heavy Power Clean + Clean

20Min EMOM
Min1: 8/8 SA DB Push Press
Min 2: 8 FS
Min 3: Sprint 100m
Min 4: 4/4 Lateral Towel Lunge

FRIDAY

15 Min EMOM :

1) 15 Bench Press @50% or more

2) 3 Negative Pull-ups

3) 30 Russian Twists

5min AMRAP
-10 HPC P:(62/40) F:(52/35)
-5 Dips

SATURDAY

22 Alt Rounds
-6 OHS P:(52/35) F:(42/30)
-8 Sit ups

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