2023-09-11
Mon
Back Squat – 5×75%, 3×85%, 1+95%
10min EMOM Alt – 5HSPU (DB Strict Press); 10 T2B
—
4 Rounds
50 Foot OH Walking Lunge (use empty barbell)
8-12-16-20 Burpees
Tues
Deadlift – 5×75%, 3×85%, 1+95%
Strict Press 3×70%, 3×80%, 3×90%
—
Run 1600m
Rest 3min
Run 800m
Rest 2min
Run 400m
Rest 1min
Try and hold the same pace for all 3 runs
Wed
16min EMOM
Squat Clean & Jerk
1st 4mins: 4+1 @ 60% (4 squat cleans – do jerk on the last rep)
2nd 4mins: 3+1 @ 70%
3rd 4mins: 2+1 @80%
4th 4mins: 1+1 @90%
—
10min AMRAP
5 Deadlift (185/135 max)
10 T2B
15 Wall Ball
Thurs
Bench Press – 5×75%, 3×85%, 1+95%
10min EMOM
2 Turkish Getups
—
4 Rounds for time
50 DU
5 Hang Power Snatch (115/75 max)
5 Hang Squat Clean
100m Run
*rest 1min between rounds
Fri
Front Squat – 5×75%, 3×85%, 1+95%
Strict Pullup – 3×10 or scale accordingly
—
20 Burpees
30 Pushups
40 Walking Lunges
50 Air Squats
40 Walking Lunges
30 Pushups
20 Burpees
**Complete 200m run after each movement except the final set of burpees