2023-04-17

Mon

3 Sets

7 Front/Back Squats (heavier than last week)

12 Barbell Sit-ups

—

EMOM x 4 Rds

Run 150m

15 Wall Ball

50 Double Unders

50′ Walking Lunge

15 KB Swing

Rest

* Scale movements as needed. Everything should be done in ~30sec except for the run

Tues

Every 2:30 for 5 Rds

Row 250/200m + 3 Power Clean (Jerk on the last rep)

Add weight every round

—

2min AMRAP x 4 rounds

10/7 Bike Cals

10 Pull-ups

ME Devils Press

*Rest 2min after each round

Wed

3 Sets

5 Deadlift (heavier than last week)

5 High Box Jump

—

20min EMOM (alternating)

5 Shuttle Runs

10 Pushups + 15 Air Squats

Thurs

Every 90sec x 5 Rounds

5 Bench Press (inc)

3 Snatch (inc)

10 Ring Row

—

12min AMRAP

10/7 Cals Row

5 Hang Power Snatch

* Add 1 rep to each movement every round

Fri

3 Sets

5 Strict Press (heavier than last week)

12 DB Curls (6L+6R)

N Muscle Up (sub strict pullup for MU)

—

10 Rounds For time:

7 Thrusters

7 Burpees

7 T2B