“Action cures fear.”

 

MONDAY:

WU:

A) 400m Run

B) Line WU

C) Chin UP-L Holds:
4x20sec
-Rest 40sec

Strength:

A) 8min EMOM:
3 Power Cleans

Conditioning:

A) 5RDs:
30 A.Swings #55/40
400m Run
-Rest 2Min

Accessory:

A) Split Squats:
3×10-12

B) Curls:
3×10-12

C) 10Min Mobility

 

TUESDAY:

WU:

A) 1k Run

B) Line WU

C) Ring Dip Holds:
4x40sec
-Rest 20sec

Strength:

A) Squat:
3,3,3,3,1

B) 12Min AMRAP:
50ft Front Rack Lunges #55/35
20 Push Ups

C) Seal Rows:
4×8-10

Accessory:

A) IYTs:
3×15

B) Hip Thrust:
3×15

C) Row 200m Calories

 

WEDNESDAY:

WU:

A) 1 Mile Run

B) Snatch WU

C) Pull Up L-Holds:
4x20sec
-Rest 40sec

Strength:

A) 10Min EMOM:
1 Full Snatch

Conditioning:

A) 15Min AMRAP:
8 Pull Ups
8 Thrusters #95/65
200m Run

Accessory:

A) IYTs:
3×15

B) RDLs:
3×10

C) 10Min Mobility

 

THURSDAY:

WU:

A) Line WU

B) 5Min EMOM:
30sec Handstand Hold/Walk
30sec Rest

C) Hollow Rock + V Sit Up:
4×20
*6Min CAP

Strength:

A) 10Min EMOM:
1 Squat Clean + 2 Push Press
*Find Max for the day

B) Bench Press:
3,3,3,3,1

C) Weighted Chin Ups
3×8-10

D) Split Squat:
3×10-12

Accessory:

A) Curls:
3×12

B) 7x200m Row #ME

C) 10Min Mobility

 

FRIDAY:

WU:

A) 1k Run

B) Line WU

C) Ring Dip Hold:
4x40sec
– Rest 20sec

D) Chin Up L Holds:
4x20sec
-Rest 40sec

Conditioning:

A) 15Min EMOM:
O: 150m Row
E: 15 Burpees
O: 15 WBs

Strength:

A) Deadlifts:
3,3,3,3,1

Accessory:

A) Curls:
3×12

B) Skull Crushers:
3×12

C) 10Min Mobility

 

SATURDAY:

WU:

A) 1k Run

B) Line WU

C) 5Min EMOM:
30sec Handstand Hold/ Walk
30sec Rest

Strength:

A) 10Min EMOM:
1 Squat Clean + 2 Push Press

B) Seal Rows:
4×10-12

Conditioining:

A) Helen:
400m Run
21 A. Swings #55/40
12 Pull Ups

Accessory:

A) 10Min Mobility