Ride and Thrive (Weight)
Every 3min x 5
14/10 Cal Bike
10 DB Bench Press 50/35
*No rest from Bike to Bench*
RX+:
18/14 Cal Bike
70/50
This interval should almost look like an EMOM. About 1min Rest before the next round. If this is not happening, adjust the weight of the Bench Press before lowering the Cals on the Bike.
Brad Pitt (Time)
For time
5 Rounds of
12 DB Deadlift 35/20
9 DB Hang Clean
6 DB STOH
--- Straight Into---
20 Burpee Box Jump Over 24/20
400m Run
14min Cap
RX+:
50/35
Tuesday
Front Squat
Week 2/5
6x3
Set 1-2: 75%
Set 3-4: 80%
Set 5-6: 85%
3 Working weights
Same sets and reps as last week but with a 5% increase. If last week was a bit too much, try those numbers again, or only go up 2-3%.
Quad Pop (No Measure)
12min AMRAP
8/8 DB(2) Split Squat
50ft Walking Lunge (Weight Optional)
30sec Wall Sit (Plate Hold Optional)
10-15 Bird Dogs
Wednesday
Frame Work (No Measure)
12min EMOM
- 20sec Max T2B Or Knee Raises
- 30sec Max Hand Stand Hold Or DB OH Hold
- 30sec Max Double Under Or Double Under Practice
Power Clean
12min EMOM
1 Power Clean
Start at 55-60% and build
Thursday
Shake and Bake 2
14 Rounds For Time w/ Partner
"You Go, I Go"
12 Wall Balls
16/14 Cal Row/Bike (Alternate)
1 Rope Climb
30min Cap
Fitness:
12/10 Cal
6 Ring Row
**The workout is 7 rounds each, 14 total**
Friday
Squat Snatch
Every 2min x 6
50 Double Under
3 Squat Snatch 70-75%
1 working weight
Fitness:
100 Single Under
8 Goblet Squat
Hot Tuna (AMRAP - Rounds and Reps)
7min AMRAP
7 Thruster 115/80
14 Pull Up
Fitness:
10 DB(2) Thruster
14 Jumping Pull Up
RX+:
155/105
C2B
