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

Thursday May 20th

Rest

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