Monday:
Back Squat: 8-8-8 @ 70%
4 Rounds for time:
5 Muscle Ups
10 Squat Snatches 115/85
15 Box Jump Overs 24/20
Additional Work:
Snatch: 3@60%, 3@65%, 3@70%, 3×3@75%
Snatch Pull: 3-3-3-3 @ 90%
Choose one of the following:
A. 3 sets of 12 unbroken bar muscle-ups
B. 4 sets of 9 unbroken bar muscle-ups
C. 5 sets of 7 unbroken bar muscle-ups
D. 6 sets of 5 unbroken bar muscle-ups
Rest 1 minute between sets
Tuesday:
3 Min AMRAP:
15 Cal Row
15 Power Cleans 115/85
Rest 4 Min
3 Min AMRAP:
12 Cal Row
12 Power Cleans 135/95
Rest 4 Min
3 Min AMRAP:
9 Cal Row
9 Power Cleans 155/105
10 Min EMOM:
Evens: 18/15 Cal Row
Odds: 6 Kipping Deficit HSPU (2x 45’s for guys, 1×45 for girls)
Additional Work:
3 Rounds for time:
100m Prowler Push
50 GHD Situps
Wednesday:
3 Rounds of:
7 Thrusters 75/55
7 Pull-ups
7 Burpees
50/40 Cal Row
3 Rounds of:
7 Thrusters 75/55
7 Pull-ups
7 Burpees
50/40 Cal Row
3 Rounds of:
7 Thrusters 75/55
7 Pull-ups
7 Burpees
Additional Work:
Clean and Jerk 3+1@60%, 3+1@65%, 3+1@70%, 3x 3+1 @ 75%
Clean Pull: 3-3-3-3 @ 90%
Front Squat: 5-5-5-5@70%
Thursday:
Buy-in:
200 Double-unders
Directly into:
3 Rounds:
50′ Walking Lunge
25 Sit-Ups
50′ Walking Lunge
25 Kettlebell Swings (53/35#)
Friday:
Open 16.4
13 Min AMRAP:
55 Deadlifts 225/155
55 Wall Balls 20 to 10′, 14 to 9′
55 Cal Row
55 Handstand Pushups
Additional Work:
Snatch: 3@65%, 3@70%, 3@75%, 2@80%, 3×1@85%
Clean and Jerk: 2+1@65%, 2+1@70%, 2+1@75%, 2@80%, 3×1@85%
Front Squat: 8×3 @ 80%
If space is easily available:
For time:
10 Legless Rope Climbs
10 Rope Climbs
Saturday:
In teams of 2:
50 Toes to Bar
500m Row
30 Front Squats 155/105
500m Row
10 Rope Climbs
500m Row
30 Front Squats
500m Row
50 Toes to Bar
Additional Work:
Track:
Run 3x (4x400m :15 rest)
Rest 3 mins between sets
*Goal is to run the same 400m splits throughout the entire workout.
5 Rounds for time:
5 Bench Press 205/145
5 Power Cleans 205/145
3 Rounds for time:
100 Double Unders
10 D-Ball Shoulders 150/100
