2019-11-18

Monday

10 min EMOM

Odd: 3 P. Press + 2 P. Jerk

Even: 3 (1+1) (strict pull-up + neg. pull-up)

TABATA Abs

4 min

:20/:10 hollow hold

:20/:10 single leg v-ups/tuck-ups

Rest 1:00

4min

:20/:10 hollow roll to v-up

:20/:10 superman hold

10 min AMRAP

5 DL + 10 Wall ball

Tuesday

BS work to a heavy set of 3

Then drop the weight 10-15# and do 3×5

10min AMRAP

5 HSPU

10 TTB

25 DU’s

Wednesday

Every 90sec for 8 rounds (12 min)

Squat clean + 2 FS + Jerk

Abs

3RDS

:45/:15 rest

Plank walk downs

Sit-ups/v-ups

Superman pulses

“Nasty Girls”

3ROUNDS

50 squats

7 MU

10 Hang Pwr Cl

Thursday

Squat Snatch + 2OHS work to a heavy

14min EMOM

Odd: 10 thrusters

Even: 10 burpees

Friday

Abs

4rds

:30 of work

3 side step plank + 10 Mt. Climbers

Seated straddle lift

Rest 1:00

4rds

:30 of work

V-ups

Sit-up heel reaches

7min AMRAP

10 KB Snatch R.

10 KB OH walking lunge R

10 KB Snatch L

10 KB OH walking lunge L

20 sit-ups

Rest 2:00

7min AMRAP

10 DB step-ups

10 DB Push Press

15 Calorie Row/Bike

Rest 2:00

7min AMRAP

15 Mt. Climbers

10 Russian KB Swings or 10 slam balls

5 Strict pull-ups