Weekly Programming
10:00 warm up-run/row at an easy pace, shoulder/hip mobility, then 2 rounds at an easy pace of 10 HR push ups and 20 air squats
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A1. Bench Press, 5x4, :10 rest
A2. KTE, 5x8, 2:00 rest
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AMRAP in 12:00
9 back squats (95/135 from the ground)
11 KB swings
250 meter row
A. Max out Friday
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3 sets @100%
:30 row
3:30 rest
A1. Push Press, 4x3, :10 rest
A2. CTB pull ups, 4x10, 2:00 rest
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EMOM for 15:00
1st min- 6 burpee box jump overs
2nd min- 8 DB thrusters
3rd min- 30 double unders
A. 1 snatch pull + 1 squat snatch, 10x1 @ moderate loads, begin a set every :90
B1. Pendlay row, 3x5, :60 rest
B2. Toes to bar, 3x10, :60 rest
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AMRAP in 7:00
3 wall walks
12 alternating pistol squats
250 meter row
A. 10:00 skill work. Muscle ups, pistols, handstand walk, etc
B. In 10:00, build to a heavy 1 rep front squat
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For time:
200 meter run
20 KB swings
20 pull ups
400 meter run
20 wall ball
20 HR push ups
200 meter run
