Tuesday

Strength

Every 90 sec for 10 rounds

3 position Snatch (high hang, low hang and full snatch)

Pick load.

Metcon

35 cal row

then

10-9-8-7-6-5-4-3-2-1 reps of

Strict handstand push-up (scale with push-ups)

Box jump over

then

35 cal row

Monday

Strength

EMOM 15min

1 paused front squat (5sec hold)

Pick load

Metcon

5 rounds

15/12 cal machine

10 devils press (5 l+r)

Rest 1 Min

4 rounds

run 400m

rest 1 min

Tuesday

Strength

Snatch 3-3-3-2-2

Back squat 5×3

metcon

7min amrap:

1 power clean 60-40kg

1 handstand push-ups

add 1 rep each round.

5 min rest

7min amrap:

1 bar muscle-up

20m handstand walk

Add 1 rep to bar muscle ups each round

Monday

Strength

Clean 10×3

Conditioning

10x 300m row (every 2 minutes)

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Friday

Conditioning

30sec work / 30sec rest For 20 minutes

Echo bike

(for total calories)

Gun show

50 db curls

50 tricep extension (band)

50 close grip pushups

Wednesday

Warm up
5 min on a machine
Couch Stretch 60 seconds on each leg. Calf Stretch, Banded Hamstring Stretch
off the rig. Spiderman Stretch. Pigeon stretch. Chest Opener. Banded lat stretch,
also foam rolled my upper lat right in my arm pit area. triceps stretch on the rig.
Forearm stretch.

Strength
Squat Snatch
5 x 1 reps @ 70%
10 x 1 reps @75%
(Every 30 sec)

Workout
5 SETS
AMRAP 1:30
15/12 Calorie Echo Bike
Max rep Power Snatch 60/40kg
*Rest 1:30 between sets.

Tuesday

Warm up
Bike for 5 min
Stretch
Calf Stretch, Couch Stretch, Banded Hamstring Stretch, Therapy Gun on calves
and IT Band. 2 sets, Hip Stretch (pigeon). 30 sec each side. Forearm stretch,
triceps stretch. Lat Stretch.

Strength
Back Squats
2 Waves of:
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%
*Base these percentages off 90% of your 1RM.
Then,
1 x 5 reps @ 80% (same as your 3’s above)

Workout
4 rounds
12 Strict HSPU
2 Legless Rope Climb 15’
1 min rest
Right into…
4 Rounds
12 DB Bench 30-22.5kg
2 Legless Rope Climbs
1 min rest

Saturday

Metcon

For time

1 mile run

21 burpees

21 pull-ups

1 mile run

15 burpees

15 pull- ups

1 mile run

9 burpees

9 pull-ups

Thursday

Warm up
1000 m bike
Stretch/Mobility
Roll out arch of feet with Lacrosse Ball. Calf Stretch, Couch Stretch, Banded
Hamstring Stretch, Tim Tam Gun on calves and IT Band. Hip Stretch (pigeon).
Ankle stretch on a box. Lat stretch. Forearm stretch.

Workout
7 Rounds for time
20 Cal Bike Erg
15 wall balls
10 TTB
5 Power Cleans 80/60kg

Wednesday

Strength
Split Jerk
3,2,2,2,1,1,1
*Build your way to a heavy set for the day!

Workout
5 Rounds Every 4 min
500m Bike Erg
400m Run