MONDAY:

Warm Up:

A) 7Min Jump Rope *7 Squat Jumps EMOM

B) 1k Run

STRENGTH:

A) 12Min EMOM:

E: 8 Thrusters #95/65 *or heavier

O: 8 Pull Ups

B) Single Leg RDL

4×8 #AHAP

EXTRA CREDIT:

A) Curls: 3×10

B) 50 Dips #AHAP

C) IYTs: 3×15

 

 

TUESDAY:

WARM UP:

A) Bjj WU

B) Side Star Planks: 2x40sec

C) 5x500m Row *2Min

CONDITIONING:

A) For Time:

100 A. Swings #55/40

*5 Burpees EMOM

EXTRA CREDIT:

A) PR DUs

B) Hip Thrust: 3×10

C) 200m Farmer Walk

 

 

WEDNESDAY:

WARM UP:

A) Bjj WU

B) 1k Run

C) Weighted Planks: 2x1Min

STRENGTH:

A) 5Min EMOM:

6 Clean and Jerks #135/95+

B) 3RDs:

10-12 Alt. DB Bench Press #AHAP

10 Split Squats

EXTRA CREDIT:

A) Max Pull Ups

B) Hammer Curls: 3×10

C) DB Flys: 3×10

 

 

THURSDAY:

WARM UP:

A) 7Min Jump Rope *5 Burpees EMOM

B) Leg Raise Hold: 5x20sec

C) 3×1,000m Row *Rest 4 Min

STRENGTH:

A) Weighted Pull Ups:

5×5 #AHAP

B) Deadlifts:

3×10 #AHAP

EXTRA CREDIT:

A) Max Push Ups

B) Lateral Raises: 3×15

C) Seal Rows:3×10

 

 

FRIDAY:

WARM UP:

A) Line WU

B) 200m Waiter Walks #45/25

C) Hollow Rock Hold:

3x30sec

CONDITIONING:

A) 4FT:

12 Snatches #75/55

12 Box Jumps #24/20

12 Push Press

400m Run

EXTRA CREDIT:

A) PR DUs

B) Max Push Ups

C) Curls: 3×10

 

 

SATURDAY:

WARM UP:

A) 7Min Jump Rope *7 Squat Jumps EMOM/7 Burpees

B) 1k Run

C) 200m Farmer Walk

STRENGTH:

A) Squats:

4×10 #AHAP

B) Bench Press:

4×10 #AHAP