Strict Press Week 24x6*2 Warm Up Sets of 3 and then start.Make small jumps as you build.
Press Stuff (Weight)EMOM x 20Min 1 - 8 Bench Press @ 65% - 75%Min 2 - 100ft Farmer CarryMin 3 - Standing Single Arm DB Strict PressMin 4 - Ring Plank x :30Min 5 - Rest
Tuesday
Tell It To My Heart (Time)
For Time:70 Double Unders35 Calorie Row70 Double Unders35 Chest To Bar Pull Up70 Double Unders35 Calorie Row70 Double Unders35 Toe To BarFitness:100 Single Unders, 35 DB(2) Bent Over Row, 35 Straight leg Sit UpsCap = 20 min
Wednesday
Deadlift
Week 25x6Set 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 BurpeesFitness:5 DB (2) Hang Power Cleans5 Up DownsRX+(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:21-15-9Calorie Row 7-5-3Wall Walk
-rest 2:00-
21-15-9Calorie C2 Bike or 200m, 150m,100m, Run 4-3-2Rope Climb
-rest 2:00-
21-15-9Echo Bike21-15-9Push-UpCap = 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 2Set 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 min2 Rounds:12 Front Squats (165/115)Run 400mw/ remaining time:Max Rep Front SquatRx+ = 205/135