041023-041423

Monday

Hay Day

30min EMOM

- 15/12 Cal Bike

- 6 Push Press 115/80

- 8 Strict Pull-Up

- 20 Straight Leg Sit-Ups

- Rest

Fitness

- 12/10 Cal Bike

- 6-10 DB Push Press

- 12 Ring Row

- 20 Sit-Ups

- Rest

Rx+

- 18/15 Cal Bike

- 155/105

- 12 C2B

- 26 Sit Up

- Rest

---

Tuesday

Back Squats

Set 1-3: 4 Reps @80% Set 4-6 3 Reps @85%

So Much Leg WRK

12 min Flow

8/8 Single Leg RDL (Barbell)

8/8 3sec Tempo Heel Taps (Stand on plates)

12 Heel Elevated Goblet Squats

12/12 Side Plank Dips

---

Wednesday Chipper

For Time:

600m Run

50/40 Cal Row

40 Deadlifts 95/65

30 Bar Facing Burpees

20 Snatches

5 Rope Climbs

26 Min Cap

Fitness:

40/30 Cal Row

Db(2) Deadlift

Lat. Burpees Over DB

Alt DB Snatch

8 Rope Pulls

Rx+:

135/95

---

Thursday

Ever Morning

Every 5min x 5

15/12 Cal Ski

10 Burpee Box Jump Over 24/20

100ft SB Bear Hug Carry 100/70

4 Wall Walks

Fitness:

10 Burpees

7 Inch Worm + Push Ups

Rx+:

150/100

---

Friday

Every 90sec x 6

3 Hang Squat Clean (unbroken)

*Start around 60% of 1RM Clean and build

Fitness:

8 KB Hang Squat Clean

:30 Plank

On The Street

For Time

Buy In:

30/20 Cal Bike

10-9-8-7-6-5-4-3-2-1

Clean 95/65

T2B

14 min Cap

Fitness:

KBS

Sit Ups

Rx+:

135/95