Wednesday April 26th
Warm up - couch stretch, straddle hamstring stretch, calf/ankle stair stretch, 10 Bulgarian split squats (5 each leg, as deep as you can), 20 air squats (w/hip circle), 2 rounds of: 10 shoulder rolls + 10 light DB snatches (each, alternating arms) + 10 box jump (no rebound) + 10 deadlift (light weight) + 10 shoulder to overhead (barbell)
15-12-9-6-3
DB Snatch 100/70#
Calorie Row
Rest until 10:00
15-12-9-6-3
Shoulder to Overhead 135/95#
2 Legless Rope Climbs (After each set) 15’
Rest until 20:00
15-12-9-6-3
Deadlifts 315/225#
10-8-6-4-2
Box Jump Overs 24/20”
Tuesday May 25th
Warm up - spiderman stretch, 10 Bulgarian split lunge (5 each leg), twisted cross stretch, lat/pec stretch, 2 rounds of: 15 shoulder rolls + 25’ HSW + 10 barbell power clean and jerk
For time:
50 GHD Sit Ups
200’ Handstand Walk
50 Toes to Bar
20 Power Clean and Jerk 185/135#
Rest 5 minutes
20 Power Clean and Jerk 185/135#
50 Toes to Bar
200’ Handstand Walk
50 GHD Sit Ups
If you want:
10 Rounds
300m Row Threshold
:45 Sec Rest
Monday May 24th
Bringing It down this week…
Warm up - couch stretch, pigeon stretch, 90/90 hip opener, 2 rounds of: 15 air squats (w/hip circle + 10 seated good mornings + Bulgarian split lunges (5 each leg, as low as you can)
EMOM x 10 minutes
4 Back Squats @ 65% (ish)
3 Rounds For Time
7 Squat Snatch 135/95#
3 Burpee Muscle Ups
Snatch
-Build your way quickly up to three heavy singles.
For time: Goal Is Consistent Rounds at threshold pace. So 160-170 beat per min most likely
1 mile Bike
40 Walking Lunges #115
15 Strict HSPU
15 Pull Ups
2:00 Min Rest
1 mile Bike
40 Walking Lunges #115
15 Strict HSPU
15 Pull Ups
2:00 Min Rest
1 mile Bike
40 Walking Lunges #115
15 Strict HSPU
15 Pull Ups
Saturday May 22nd
Warm up - couch stretch, pigeon stretch, 30 air squats w/hip circle, 2 rounds of: 15 shoulder rolls + 10 seated good mornings + 5 Bulgarian split squats (each leg, as deep as you can go, butt to heel keep back knee off the ground)
50 Bench Press #225
Three Rounds
5 Ring Muscle Ups
100 DUs
5 Bar Muscle Ups
5 Min Rest
40 Back Squat #225
Three Rounds
20 TTB
10 Box Jump Burpee
20 KBS #70
5 Min Rest
30 Clean and Jerk #135
20 Pull Ups
10 Pistols
20 HSPU
Running Workout
3 Rounds
400m Hard (800m Pace)
*Rest 3-4 min
300m Harder (400m Pace)
*Rest 3-4 minutes
200m Sprint
*Rest 3-4 min
Friday May 21st
AM Session
Warm up - Crossover symmetry activation, couch stretch, straddle hamstring stretch, twisted cross stretch, 90/90 hip stretch (2-3 reps each side), 30 air squats w/hip circle, 2 rounds of: 10 shoulder rolls + 10 OHS PVC + 5 single leg split lunge (as deep as you can go) + 10 seated barbell good mornings. Barbell warm up until loose: 3 Hang Snatch High pulls + 3 Muscle snatch + 3 OHS + 1 Snatch…
Snatch Doubles
2,2,2,2,2,2,2
*Build up to a double at 85-90% for the day in 5-8 sets.
EMOM for 10 min - Snatch @ 80%
Straight Leg RDL Snatch High Pulls
3 x 6-8 reps @ 85%
*Same weight for all 3 sets. Just below the knee
For Time
15 - 15 - 15
Ski Erg Calories
9-7-5
Bar Muscle Ups
Front Squats 225/165#
4 Rounds
10 Lateral Burpee Over Rower
250m Row Hard
*30 seconds rest
250m Row Hard
*30 seconds rest
1/2 Mile Bike
*Rest 2 minutes between rounds
Wednesday May 19th
Warm up - couch stretch, straddle hamstring stretch, 90/90 hip opener, twisted cross stretch, 20 air squats w/hip circle, 2 rounds of: 10 shoulder rolls + 10 kip swings + 10 barbell thrusters, warm up to thruster weight and get a few double unders to warm up…
4 Rounds (1:1)
100 Double Unders
20 Toes to Bar
20 Deadlifts (Increasing weight each round) #225 and up —->
EMOM x 10 minutes
1 Squat Clean @ 80%
PM Session
Warm up - 20 calorie row + 20 air squats + 10 shoulder rolls, 2 sets of: 10 barbell seated good mornings + 5 Bulgarian split lunges (each leg) + 5 single arm DB press (each arm)
For time
90 GHD Sit Ups
60 Strict HSPU
30 Atlas Stone To Chest #185
Muscle Ups
15-12-9
*Rest 2 minutes between each set