2023-02-06

We’re continuing with the cardio strength work this week. Hopefully everyone has used it as somewhat of a deload and isn’t too beat up coming into this week. If you are really sore, then you need to look at what caused it and learn to back off a bit. Scale the weights in the workout or substitute movements that leave you crushed. The workouts this week should be challenging but they aren’t designed to leave you too sore to workout the next day.

Monday

8min EMOM alternate

Run 100m

5 Thrusters (inc)

Rest 3min

8min EMOM alternate

Run 100m

3 Back Squats (inc)

—

16min EMOM alternate

12/9 cal bike

1 round of DT

Max Effort HSPU

Rest

Tuesday

Every 2min x 10 rounds

5 Shoulder to Overhead (inc) + Pulling Movement**

**Your choice: 5-10 Kipping Pullup, 3-5 MU, 1-2 Rope Climb, 3-6 Strict Pullup (weighted if able), etc. Pick something to challenge yourself or rotate between movements.

—

For Time:

500 m row

20 Bar Facing Burpees

10 Squat Snatch (light weight)

300 m row

15 Bar Facing Burpees

8 Squat Snatch (moderate weight)

150 m row

10 Bar Facing Burpees

6 Squat Snatch (heavy weight)

Wednesday

Every 2min x 10 rounds

8/6 Cals + 3 Power Cleans (inc)

—

Partition However You Want

160 Pushups

80 DB Front Squats

40 Bar Muscle Ups*

*Scale to 40 pullups/c2b/strict + 40 dips (ring/bar/bench).

Thursday

12min EMOM alternate

4/3/2/1 Hang Power Snatch (weight increases every 3 rounds and the reps go down. So 4,4,4 then 3,3,3 heavier then 2,2,2 heavier then 1,1,1 heavier still)

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AMRAP 12

10 T2B

15 Slam Balls

75′ Walking Lunge

Friday

3 Rounds (24 min Total)

(0-2min) 50 Double Under

(2-4min) 10 Deadlift (inc)

(4-6min) 15-20 weighted situps (DB/SB/WB on chest)

(6-8min) 10 Bench Press (inc)

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Open 20.1

10 rounds (15min Time Cap)
8 ground-to-overheads
10 bar-facing burpees