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Monday 16, 2019

a. Front Squat; 10X1; 4-6 X 3; 2:00

b1. Goblet Step Ups; 12-16 Alt X 3; 0:60

b2. Single Arm Renegade Row; 7-10/side X 3; 0:30/0:30

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3 sets: 4-6 TTB 10 Single Arm Fr Rk DB Squats, (Lt) 4-6 TTB 10 Single Arm Fr Rk DB Squats, (Rt) 4-6 TTB 2:00-2:30 rest + Barbell Curls, 20X0; 10-15 X 3; 0:60 rest

 

Tuesday 17, 2019

a. Sumo DL; 20X1; 4-6 X 3; 2:00

b1. Seated Single Arm DB Press; 30X1; 8-10 X 3; 0:60

b2. Single Leg Reaches; 3131; 3-6/side X 3; 0:30/0:30

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3 sets: 8-6-4-2 Dips Box Jumps Overs 2:00 rest + Elbows Out Triceps Ext; 20X0; 10-15 X 3; 0:60

 

Wednesday 18, 2019

Hang Muscle Snatch, 2-3 Snatch Balance; 5 sets; every 2:00

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4 sets @ MAP 4 (sustainable for 8-10 minutes) 2:00 300/200m Row 9 Burpees Russian KBS in Remaining Time 0:90 rest 2:00 Bike for Cals 0:90 rest

 

Thursday 19, 2019

Mobility - Quads

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10:00 Skillwork of Choice

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5-6 rds @ MAP 10 3:00 Bike 2:00 Row 1:00 (0:30/side) Side Plank

 

Friday 20, 2019

a. Front Rack Lunge; 7-9/side X 3; 0:60/0:60

b1. Plate Pinch Hip Thrust; 10X1; 12-20 X 3; 0:60

b2. Pushups on Parallettes; 20X1; 6-12 X 3; 0:60

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6:00 EMOM min 1: 8-12 Unbkn WBS min 2: 5-8 Unbkn C2B right into 6:00 EMOM min 1: 15-20 Air Squats min 2: 7-10 Pullups + Supine Leg Raise; 2010; 8-15 X 3; 0:60

 

Saturday 21, 2019

Power Clean, Hang Squat Clean, Jerk; 8 sets every 0:90

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PARTNER WORKOUT: 3 rds for time: 400m Run 40 Single Arm DB Push Press (10/side per partner) 40 Box Jumps Run together, partition box jumps as needed

 

Sunday 22, 2019

REST DAY!



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