Monday
Deadlift
5 @ 75%
3 @ 85%
1+ @ 95%
For Time:
21 Front Squats @ 50% of 1RM
42 Sit Ups
15 Front Squats
30 Sit Ups
9 Front Squats
18 Sit Ups
Tuesday
1 Power Snatch + 1 Squat Snatch
Build to a Heavy Set
+
3 sets @ 90%
Teams of 3:
3 Rounds (each)
5 DB Devil Press (2 x 22.5/15kg)
10 DB Box Step Overs (2 x 22.5/15kg)
Wednesday
10 Pull Ups + 20 Burpees
10 Pull Ups + 20 Burpees + 30 KB Swings (24/16)
10 Pull Ups + 20 Burpees + 30 KB Swings (24/16) + 40 Wall Balls
10 Pull Ups + 20 Burpees + 30 KB Swings (24/16) + 40 Wall Balls + 500m Run
10 Pull Ups + 20 Burpees + 30 KB Swings (24/16) + 40 Wall Balls
10 Pull Ups + 20 Burpees + 30 KB Swings (24/16)
10 Pull Ups + 20 Burpees
Thursday
3 Round Super Set
6 Push Press @ 80%
90s Rest
8 Single Arm Bench Supported Row (per arm)
90s Rest
2 Rounds For Time:
20 Alt DB Snatch
20 Burpees Over DB
Friday
Front Squat
6 x 4 @ 40X1
*Tempo over weight, any failed reps = 20 burpees
** Increase load from last week
12 Minute AMRAP:
12 T2B
24 Pistol Squats
36 Double Unders
Saturday
For Time in Pairs:
100 Synchro Burpees
5 Bar Muscle Ups
75 Synchro Burpees
10 Bar Muscle Ups
50 Synchro Burpees
15 Bar Muscle Ups
25 Synchro Burpees
20 Bar Muscle Ups
Sunday
8-Minute ARMAP of:
3 Handstand Push-ups
3 Cleans, 84/57
6 Handstand Push-ups
3 Cleans,
9 Handstand Push-ups
3 Cleans,
12 Handstand Push-ups
6 Cleans,
15 Handstand Push-ups
6 Cleans,
18 Handstand Push-ups
6 Cleans,
21 Handstand Push-ups
9 Cleans,
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
