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
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
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.
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
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
