073123-080423
Monday
Front Rack Lunge
4x8
2 warm up sets of 4 and then start. Build to a heavy 8 or stay at 1 weight. Reps are alternating, 4 each leg
FUBAR
12min AMRAP
Buy In: 20/15 cal Bike
1 Rope Climb
8 40ft Shuttle Run (20ft down and back)
14 T2B
Fitness:
2 Supine to Stand
Knee to Chest/Elbow
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Tuesday
Press in Split
4 x 4
11min Cap
Start light to moderate and build across the 5 sets. This is a Strict Press, in the Split Jerk Stance
Squat Clean and Jerk
:::: Complex:::::
1 Squat Clean + 1 Hang Squat Clean + 2 Split Jerk
= 1 Rep All unbroken
Every 90sec x 7
Start around 55-60% and build. Don't go heavier than 85%.
Partner Relay
3 Rounds each For Time
9 Pull Ups
6 Pogo Burpee Over Bar
3 Deadlift 275/185
12min time cap
Fitness:
12 Jumping Pull Up
6 Pogo Burpee Over Bar
3 Deadlift 185/135
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Wednesday
Skill WRK
12min EMOM
- 6-12 Alt Sing Leg Squat to Bench/Box
- 30sec Jump Rope (Double Under, Cross Over, any style)
- 30sec Max Handstand/Headstand Hold
RX+: Pistols (Alt Single Leg Squats)
Firebird
4 Rounds For Time
16 Push up
16 Alt DB Snatch 50/35
70 Double Under
12min Cap
Fitness:
Knee Push Up
Alt Hang DB Snatch
100 Single Under
RX+:
10 Strict HSPU
70/50
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Thursday
Pump The Breaks
Lower the intensity, Focus on the movement
12 min AMRAP
2 min bike
10 DB Hammer Curls
10 DB Strict Press
20 DB March
10 DB Hammer Curls
10 DB Strict Press
-2 Minute Rest
10 Minute AMRAP
5/5 Gorilla Row
10 RKBS
20 AB-Mat Sit-ups
10 V Ups
20 Dubs
-2 Minute Rest
8 minute AMRAP
5 Pull Ups
10 Push Ups
5 Ring Dips
10 Upright Rows DB/KB
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