091823-092223

Monday

Complex 1 Power Clean + 2 Hang Power Clean Every 90sec x 6 Start around 70-75% of 1RM Build or stay

Shipwrecked (Time) For Time: 40/32 Calorie Echo Bike 15 Shoulder to Overhead 155/105 40/32 Calorie Row 15 Hang Power Clean 30/24 Calorie Ski 15 Power Clean Fitness: DB (2) -Push Press x 30 -Hang Power Clean x 30 -Deadlift x 30 Rx +: 205/135 Cap = 15 Minutes

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Tuesday

Impeccable

A) EMOM 10

1: 10-14 DB(2) Reverse Lunges

2: :30 Max Handstand Hold

1:00 rest

B) EMOM 10

1: 15 Wall Ball

2: :30 Max Push Ups/ Strict HSPU

1:00 Rest

C) EMOM 10

1: 16 Alt DB (1) Step Up

2: :30 Max Cal Bike

Fitness:

A) plank

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Wednesday

Strength

Deadlift

3 x 8

Building to 70%

Kash n' Karry

6 Rounds For Time:

5 Deadlifts 225/155

8 Pull Ups

Fitness:

KB (2) Bent Over Rows x 12

Rx+:

315/225

5 Ring Muscle Ups

Cap=10 minutes

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Thursday

Fast Goo

For Time

Run 400m

25 Burpree Over Line

Run 400m

25 AbMat Sit Ups

Run 400m

25 Toe to Bar

Run 400m

25 AbMat Sit Ups

Run 400m

25 Burpee Over Line

Cap=25 Minutes

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Friday

Back Squats

Sets 1-2: 6 Reps 70-75% Sets 3-4: 5 Reps 75-80% Sets 5-6: 4 Reps 80-85%

Blame A-A-Ron

For Time

30-20-10

Thrusters 75/55

2 Rope Climbs

15/12 Cal Ski

12min Cap

Fitness:

DB Thrusters

8 Pull ups/ Ring Row

Rx+ 115/85