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Monday 4, 2019

a. Back Squat; 4011; 5-5-3-3; 2:00

b1. Offset DB Split Squat; 8-12/side X 3; 0:30/0:30

b2. Pendlay Row; 2011; 8-12 X 3; 0:60x

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3 sets: 10 Alt Step Ups 5-10 TTB 10 Alt Step Ups 10 Alt Db Snatch 10 Alt Step Ups 2:00 rest + Alt Front DB Raise, 2010; 16-20 Alt X 3; rest as needed

 

Tuesday 5, 2019

a. Clean RDL; 30X1; 5-5-3-3; 2:00

b1. Tall Kneeling Landmine Press; 30X1; 8-10/side X 3; 0:30/0:30

b2. Alt DB DL; 3111; 14-18 Alt X 3; 0:60

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10:00 EMOM min 1: 8-10 Push Press min 2: 0:30 Box Jumps + Top of Dip Alt Knee Tucks, 1011; 8-16 Alt X 3; rest as needed

 

Wednesday 6, 2019

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

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5 sets @ MAP 2 (sustainable for 4-5 minutes) 0:60 of: 10 Russian KBS 10 No Pushup Burpees 0:60 rest + 5 sets @ MAP 2 0:60 Bike 0:60 rest

 

Thursday 7, 2019

Mobility - Biceps

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10:00 Skillwork of Choice

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5-6 rds @ MAP 10 effort 2:00 Row 2:00 BIke 2:00 of: 30m/side Single Arm KB Farmers Carry 8 Plank/Pushup March

 

Friday 8, 2019

a. Front Foot Elevated Fr Rk Rev Lunge; 9-12/side X 3; 0:60 btwn sides

b1. Strict Ring Pullups; 21X0; max rep (-1) X 3; 0:60

b2. Barbell Hip Thrusts; 10X0; 15-20 X 3; 0:60

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4 sets: 5 Hang Power Clean 0:10-0:20 Top of Dip Hold 300/200m Row 0:10-0:20 Top of Dip Hold 5 Hang Power Clean 2:30-3:00 rest + Easy Bike or Row Remainder of Class Time

 

Saturday 9, 2019

Hang Power Snatch, 2 Hang Squat Snatch; 6 sets; every 0:90-2:00

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PARTNER WORKOUT:
 2 rds: 800m Run 15 C2B/Pullups/Ring Rows 40 Fr Squat, switch every 5 reps 15 C2B *Run Together, partition Pullups as needed

 

Sunday 10, 2019

REST DAY



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