Monday
For time
12-10-8-6-4-2
T2B
Double dumbbell step overs 22.5/15’s
Tuesday
"Lumberjack 20"
For Time
20 Deadlifts 125/85
400 meter Run
20 Kettlebell Swings 32/24
400 meter Run
20 Overhead Squats 52,5/35
400 meter Run
20 Burpees
400 meter Run
20 Chest-to-Bar Pull-Ups
400 meter Run
20 Box Jumps (24/20 in)
400 meter Run
20 Dumbbell Squat Cleans 22,5/15
400 meter Run
Wednesday
FITNESS
For time
30 push press 70/50
30/24 cal bike
PERFORMANCE
For time
30 push jerks 90/60
30/24 cal bike
Thursday
***HEAVY DAY***
FITNESS
Front squat
3x3 every 2:00
3x2 every 1:30
5x1 every 1:00
PERFORMANCE
Power snatch
3x3 every 2:00
3x2 every 1:30
5x1 every 1:00
Friday
10:00 amrap
5 ring dips
10 med ball cleans 9/6
5 burpees
Saturday
*** SKILL DAY***
A:
1 max set kipping or butterfly pull ups
-then-
10x 40% of max set with as minimal rest as possible but with good form
B:
3 x for Max effort
500/400 meter ski
Rest as needed
Sunday
***CATCH UP DAY***
Pick any workout of the week you have not done yet
or
***BODY ARMOR***
UPPER + LOWER
Close grip bench press 6x10
Hip thruster 6x10
Bent over row 6x10
MIDLINE
21-15-9
V-up
Tuck crunches
Hollow rock
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