100421-100821


Monday


Bench Press

10 @50%

8 @55%

6 @60%

4 @65%

2 @70%


12 Min-AMRAP

30 DUBS

5 Push-ups

5 Wall Balls

5 Ab-Mat Sit-ups


*Add 5 reps to all movements per round. DUBS stay the same



Tuesday


Deadlift

5 reps @75%

3 reps @85%

Max Reps @95%

*Rest as needed bt sets


4 Rounds For Time:

400m Run

15 Burpees

7 Squat Cleans @155/105lbs

*25:00 Time Cap



Wednesday


4 Sets:

1 Squat Snatch

1 OH Squat

@80% of 1RM Snatch



For Time:

30/25 Cal Row

30 TTB

30 OH Squats @95/65lbs

30 HSPUs

30 OH Squats @95/65lbs

30 TTB

30/25 Cal Row

*25:00 Time Cap



Thursday


10 Rounds For Time:

3 Power Cleans @185/125lbs

10 Bar Facing Burpees

*Rest 1:00 bt Rounds or alternate 1:1 with a partner, 10 Rounds each!

**Power Cleans should be moderate/heavy but all T&G reps.


3 Rounds For Quality: 12-15 Reps

DB Upright Row

DB Curls

DB Strict Press

1:00 Hollow Hold




Friday


Back Squat

5 Reps @65%

5 Reps @75%

Max Reps @85% (anywhere between 5 and 12 reps here)


Workout

(On the 0:00)

2 Rounds:

200M Run

10 Muscle ups


(On the 6:00)

2 Rounds:

15/10 Cal Bike

15 Box Jump Overs


(On the 12:00)

2 Rounds:

250/200M Row

20 KBS


Time Cap @ 18 Minutes


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