“Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.” – John F. Kennedy

 

MONDAY:

WU:

A) 400m Run

B) Line WUs

C) Dip Ring Holds:
4x1Min
-Rest 30sec

Strength:

A) KB/DB Split Squat #AHAP
3×15
*8Min CAP

Conditioning:

A) 20Min AMRAP:
800m Run
20 Pull Ups

Accessory:

A) IYTs:
3×15

B) RDLs:
3×15

C) 10Min Mobility

 

TUESDAY:

WU:

A) 1k Run

B) Chin Up L- Hold:
4x20sec Hold
-Rest 40sec

Strength:

A) 10Min EMOM:
3 Thrusters #ME

Conditioning:

A) 12Min AMRAP:
50ft Single Arm OH Lunge #50/30
12 T2B/K2B

Acessory:

A) 7x200m Row: 30sec rest

B) Curls:
3×10-12

C) 10Min Mobility

 

WEDNESDAY:

WU:

A) 1mile Run

B) FLR on Rings:
4x1Min
-Rest 30

C) 5Min EMOM:
30sec Jump Squat
30sec Rest

Strength:

A) 10Min EMOM:
1 Power Clean + 3 Push Press #ME

B) Alt. DB Bench Press:
4×12-15

C) Single Leg RDLs:
4×10-12 #AHAP

Accessory:

A) Side Planks:
3x1Min

B) Dips:
3×10-12

C) 10Min Mobility

 

THURSDAY:

WU:

A) Line WU

B) Pull Up L-Hold:
4x20sec
-rest 40sec

C) Side Plank:
3x1min Hold per side
-rest 30sec

Strength:

A) Seal Rows:
4×12-15

Conditioning:

A) 15Min AMRAP:
200m Run
10 Power Snatch #75/55
15 Box Jumps #24/20

Accessory:

A) IYTs:
3×15

B) Split Squats:
3×15

C) 10Min Mobility

 

FRIDAY:

WU:

A) Line WU

B) Ring Dip Holds:
4x45sec
-30sec Rest

C) 3Min EMOM:
1Min Goblet Squat Hold
30sec Rest
1Min Hold

D) Clean WU

Strength:

A) 10Min EMOM:
3 Squat Cleans #AHAP

Conditioning:

5RDs:
10 Close Grip Bench Press #AHAP
50ft F. Rack Lunges #AHAP

Accessory:

A) Curls:
3×10-12

B) Half Kneeling Press:
3×10-12

C) 10Min Mobility

 

SATURDAY:

WU:

A) 1k Run

B) Line WU

C) Side Plank:
3x1Min Per Side
-Rest 30

D) 4Min EMOM:
30sec Jump Squats
30sec Rest

Conditioning:

A) 30Min AMRAP:
400m Run
200m Farmer Walk #55/35
30 Wall Balls

Accessory:

A) IYTs:
3×15

B) 10Min Mobility