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
