Weekly Programming
Warm Up. Two Rounds of the Agile 8
(Sorry for the super boring video of the guy breathing hard stretching) =-)
20 Deadlifts @75% 1RM
Run 400m
20 KB swings
Run 400m
20 Overhead Squats @60% 1RM
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans
Run 400m
Back squat, 5x1, 2:00 rest
DB alternating walking lunges, 3x12, 2:00 rest
+
5:00 @90%
10 burpees
100m run
+
2:00 rest
+
5:00 @90%
1 muscle up or 5 pull ups
8 alernating pistol squats
25 double unders
1 power clean + 1 front squat + 1 split jerk, 5x1, 2:00 rest
B. Behind-the-neck shoulder press, 3x8-10, 2:00 rest
+
AMRAP in 8:00
2 wall walks or 3-4 HSPU
8 power cleans (65/95)
10 HR push ups
30 double unders
Overhead squat, 4x3, 2:00 rest
B1. L-sit DB press, 3x10-12, :60 rest
B2. Strict KTE, 3x6-8, :60 rest
+
AMRAP in 7:00
6/side 1-arm DB thrusters
10 box jumps
200m run
Back squat, 5x2, 2:00 rest between sets
Front rack lunges, 3x6-8, 2:00 rest
+
AMRAP in 8:00
10 alternating DB snatches
8 toes to bar
25 double unders
200m run
