103023-110323

Monday

Strict Press Week 2 4x6 *2 Warm Up Sets of 3 and then start. Make small jumps as you build.

Press Stuff (Weight) EMOM x 20 Min 1 - 8 Bench Press @ 65% - 75% Min 2 - 100ft Farmer Carry Min 3 - Standing Single Arm DB Strict Press Min 4 - Ring Plank x :30 Min 5 - Rest

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Tuesday

Tell It To My Heart (Time)

For Time: 70 Double Unders 35 Calorie Row 70 Double Unders 35 Chest To Bar Pull Up 70 Double Unders 35 Calorie Row 70 Double Unders 35 Toe To Bar Fitness: 100 Single Unders, 35 DB(2) Bent Over Row, 35 Straight leg Sit Ups Cap = 20 min

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Wednesday

Deadlift

Week 2 5x6 Set 1-2: 60% Set 3-4: 65-70% Set 5: 70-75%

Heads Up 7 Up (Time) With a partner, 10 Rounds For Time (5 each) 5 Power Cleans (135/95) 10 Bar Facing Burpees Fitness: 5 DB (2) Hang Power Cleans 5 Up Downs RX+ (165/115)

This is meant to be an aggressive fast paced interval style workout. Perform touch and go power cleans for as long as you are able and complete burpees fast.

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Thursday

Cake Pops

For Time: 21-15-9 Calorie Row 7-5-3 Wall Walk

-rest 2:00-

21-15-9 Calorie C2 Bike or 200m, 150m,100m, Run 4-3-2 Rope Climb

-rest 2:00-

21-15-9 Echo Bike 21-15-9 Push-Up Cap = 32 Minutes

Fitness:

10,7,4 Inchworm + Push Up

8,6,4 Rope Pull or 12, 9, 6 Strict knee raises

Rx + =

9-7-5 Wall Walks

Strict HSPU

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Friday

Back Squat

Week 2 Set 1-3: 10 Reps at 60-65% Set 4-5: 6 Reps at 75-80%

Back To Nature (AMRAP - Rounds and Reps) AMRAP x 6 min 2 Rounds: 12 Front Squats (165/115) Run 400m w/ remaining time: Max Rep Front Squat Rx+ = 205/135