2024-04-01

Monday

Bench -15 @ 45%, 12 @ 55%, 9 @ 65%, 6 @ 75%, 3 @ 85%, ME Set @ 45%

1 min bar hold, 1 min handstand hold, 1 min plank

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16min EMOM – i.e. 30sec work/rest

30 sec Power Clean (135/95)
30 sec Row Cals
30 sec Dip / Tricep Extension
30 sec Bike Cals
*Record your worst score for each of the four movements

Tuesday

Snatch – increasing weight every 3 mins

Minute 0-3: 4 reps

Minute 3-6: 3 reps

Minute 6-9: 2 reps

Minute 9-12: 1 rep

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w/ a partner – each partner completes 4 rounds of the following:
100m Farmer’s Walk – moderate load – goal is to complete unbroken 1st set
15 Goblet Squats – (use one of the weights carried in FW)
25 Abmat Sit-ups
Row @sustainable effort while partner works.

*Score is time and cals

Wednesday

Back Squat – 15 @ 45%, 12 @ 55%, 9 @ 65%, 6 @ 75%, 3 @ 85%, 1 ME Set @ 45%

3×5 strict pull ups

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20min AMRAP 5-7-9-11-13-15….
Push-up
Box Jump
Pull-up
*Starting at 0:00 & at the top of every 5:00 – run 400m. Pick up where you left off.

Thursday

Squat Clean – increasing weight every 3 mins

Minute 0-3: 4 reps

Minute 3-6: 3 reps

Minute 6-9: 2 reps

Minute 9-12: 1 rep

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4 Rounds
10 Left DB Snatch
10 Left-arm Shoulder to Overhead
15 Burpee
10 Right DB Snatch
10 Right-arm Shoulder to Overhead
30 Double Under

Friday

Deadlift 15 @ 45%, 12 @ 55%, 9 @ 65%, 6 @ 75%, 3 @ 85%

3X100′ Farmers Carry

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4 Rounds 

10 Thruster (75/55)

200m Run 

10 Wall Ball 

200m Run

*Rest 1 min between rounds