030121-030521

Monday 030121 EXTENDED WARM-UP EMOM x 10 MINUTES MIN 1 - TNG Sumo Deadlifts* MIN 2 - 3 Strict C2B Pull-Ups + 6 Kip Swings *MIN 1 - 8 Reps MIN 3 - 6 Reps MIN 5 - 4 Reps MIN 7 - 4 Reps MIN 9 - 4 Reps *Building from Light to Moderate-Heavy. WORKOUT FOR TIME 50/40 Cal Bike Immediately into... 10-15-20 Chest to Bar Pull-Ups Sumo Deadlift High Pull (115/75)|(75/55)* Immediately Into... 50/40 Cal Bike Tuesday 03021 WORKOUT FOR TIME 50 Box Jumps (20) 800m Run 50 Hand Release Push-Ups 800m Run 50 Box Jumps COOLDOWN FOR RECOVERY 5:00 Foam Roll Back and Legs 2:00 Forward Fold Wednesday 030321 STRENGTH ON A 15:00 RUNNING CLOCK... Build to a Heavy 10-Rep Front Squat WORKOUT EVERY 3:00 x 5 SETS 10 Front Squats (155/105)|(115/75) 15 Knees to Elbow 10 Up-Downs Over Bar Thursday 030421 WORKOUT 4 SETS FOR QUALITY 20 Wallballs 50 Double Unders 3 Rope Climbs -Rest as needed b/t Sets- FINISHER FOR TIME* 40-30-20-10 Russian Twists *:30 Max Cal Bike Sprint after each set.

Friday 030521 STRENGTH 5 SETS 1 Snatch Deadlift + 2 Hang Squat Snatch + 1 Snatch *Loading stays Moderate (65-70%) across all Sets. WORKOUT AMRAP x 15 MINUTES 20 Alt. DB Snatch (50/35)|(35/20) 20 Single DB Suitcase Lunge* 250/200m Row *Switch hands after 10 Lunges.