MONDAY:

WARM UP:

A) 1k Run

B) Pull Up L Hold: 3×30

C) Clean and Jerk WU

CONDITIONING:

A) 3RFT:

5 Clean and Jerks #185/135

10 T2B

200m Run

STRENGTH:

A) Back Squat: 3×10 #AHAP *5-10lbs more than last week. Extra reps on last set

EXTRA CREDIT:

A) PR DUs

B) 50 Weighted Dips

C) Hip Thrust: 3×10

 

 

TUESDAY: 

WARM UP:

A) Line WU

B) FLR on Rings: 3x1Min

CONDITIONING:

A) 21-15-9:

 

A.Swings #55/40

Box Jumps #24/20

Burpees

STRENGTH:

A) 3RDs:

10 Bench Press #AHAP

10 Weighted Chin Ups

*5-10lbs more than last week. Extra reps on last set.

EXTRA CREDIT:

A) 2 attempts to PR 500m Row

B) Sled Sprints: 7-10 50m Sprints

C) Barbell Curls: 4×10

 

 

WEDNESDAY:

WARM UP:

A) Line WU

B) Handstand Walk Hold: 3x1Min Walk/Hold

CONDITIONING:

A) 4RFT:

400m Run

20 Power Snatches #75/55

10 Toes2Bar

20 Wall Balls

EXTRA CREDIT:

A) PR DUs

B) L-Sit Hold: 5x30sec

C) Skull Crushers: 3×10

 

 

THURSDAY:

WARM UP:

A) 1k Run

B) Line WU

C) Pull Up L Hold + Deadhang: 2x30sec+30sec *Rest 2Min

STRENGTH:

A) 10Min EMOM:

Odd: 5 Thrusters #115/75 or AHAP

Even: 3 Muscles Up/ 5-10 Pull Ups/ 10 Inverted Rows

B) Split Squat: 3×8 #AHAP

EXTRA CREDIT:

A) PR Handstand Walk or Hold

B) IYTs: 3×15

C) 7x200m Row Sprints *1Min Rest

 

 

FRIDAY:

WARM UP:

A) Bjj WU

B) 1k Run

C) 200m Waiter Walk

CONDITIONING:

A) 4FTs:

5 Deadlifts 315/205

20 Push Ups

200m Run

EXTRA CREDIT:

A) 2 Attempts to PR Bech Press @ BW for Reps

B) Lateral Raises: 3×15

C) Lunges: 3×10

 

 

SATURDAY:

WARM UP:

A) Line WU

B) 200m Farmer Walk

C) Ab Wheel w/2 sec Pause: 3×10-15

CONDITIONING:

A) 4Min AMRAP x 3:

12 Cleans #95/65

12 Front Squats

12 Push Press

200m Run

-Rest 2 Min

EXTRA CREDIT:

A) 3 Attempts to PR Strit Pull Ups

B) Skull Crushers: 3×10

C) Curls: 3×10