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Monday 062821


5 Sets: @80-85% Power Clean + Push Press + Split Jerk *All at the same weight

WORKOUT: For Time: 1000m Row 5 Rounds 9 SHSPUs 6 Bar Muscle Ups

Tuesday 062921

STRENGTH: Back Squat 10-8-6-4-2 *Increase weight each set, start at around 60% and end around 80%

WORKOUT: 3 Rounds For Time: 90 DUs 30 Wall Balls @20/14lbs 10 Power Snatches @135/95lbs

*20:00 Cap

Wednesday 063021

STRENGTH: Bench Press 2 Sets 5 @70% 3 @78% 1 @85% *Make sure to go a little bit heavier the second set

WORKOUT: For Time: 60/50 Cal Bike Then 5 Rounds 10 Hang Power Cleans @155/105lbs 20 Push-Ups Then 60/50 Cal Bike *25:00 Cap

Thursday 070121

WORKOUT: For Time: 400m Run 21-18-15-12-9 Deadlifts @225/155 TTB


3 Rounds For Quality:

5 Single Leg Deadlifts

5 Single Arm KB overhead reverse lunges

10 Single Arm Russian KB Swings

*5 Reps each leg

**10 Reps each arm for the kb swings

For the OH lunges make the leg that goes back one of the same sides that you’re holding the KB overhead with.

Friday 070221


10:00 EMOM 3 DB Front Squats 3 DB STOH *Same Minute **Pick a moderate set of DBs that you can move well and unbroken!

WORKOUT: For Time: 500m Row 21-15-9 Dumbell Thrusters 50/35's


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