This Week’s Training Outline!

MONDAY

Bench Press- 4×1 @90-100%

Rest 2 Min

 

5min AMRAP

-6 Burpees

-7 Front Squats P:(62/42) F:(42/30)

 

TUESDAY

Running Clock

0-10min

3 Rounds

-Run 200m

-12 Push Ups

-16 WB

10-20min

8 Rounds

-8 Box Jumps

-8 KBS P:(32/24) F:(24/16)

20-30min AMRAP

-5 Power Snatch P:(52/35) F:(42/30)

-10 Air Squats

-20 DU

 

WEDNESDAY

10 Min EMOM:

-3 Snatches @65-75%

 

4 Sets

-15/10cal Row Sprint

-12/8cal AB Sprint

-20m/20m Emply Sled Sprint

Rest atleast 2min

 

THURSDAY

3 Sets:

-10/10 SIde Plank Hip Touches

-30m Dbl KB Waiter Walk

-20 Sec Goblet Squat Hold

 

5 Rounds For Quatliy

-12 V-ups (H:Leg Raises)

-9 Dips (H:Ring Pushup)

-6 Strict Pullups (H:Ring Rows)

 

FRIDAY

10 MIn EMOM:

-2 Clean and Jerks @65-75%

 

90sec on/3min off x3

-4 Power Cleans

-6 STOH

-8 Thrusters

-10m/10m Shuttle Sprint

*No heavier than 42/30. Should be able to do all of the barbell movements without setting the bar down.

 

SATURDAY

Deadlift- 5×5 @60-70%

 

15min AMRAP

-20 T2B

-10 Deadlifts

-20 Box Overs

*One partner does 400m medball run while other works*

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