2024-09-02

Mon – Closed

Tues

Every 2min for 3 Rounds: 3 Squat Clean (70-75%)

Every 3min for 3 Rounds: Back Squat – 5 @ 65%, 5 @ 75%, Max Reps @ 85% (no more than 6 reps)

—

4x 2min AMRAP – 10/7 Bike Cals + 40 DU + ME “X”

Rest 2mins between rounds

“X” is KB Swing for Rounds 1/3

“X” is Slam Ball for Rounds 2/4

Wed

Alternate movements every 2mins

3×8 Bench Press

3×8 Barbell Row

—

Every 90sec x 8 Rounds

Run 200m then

AMRAP 3 DB Push Press + 3 Lateral Burpees over DBs

No rest between rounds. Adjust run distance as needed to finish no later than 60sec

Thurs

Every 2:30 – Snatch Grip Deadlift – 3×5 (100+% max snatch)

Every 2:30 – Power Snatch + Hang Snatch – 3x(1+1) (80-90%)

—

20min AMRAP

1 Round Cindy + 5 C&J

2 Round Cindy + 5 C&J

3 Round Cindy + 5 C&J

etc

Fri

Split Jerk – Work to 5 singles at >85% of your max

Accumulate 50 Barbell/Weighted Situps between reps

—

15min AMRAP

10 Cal Row + 10 Box Step-up with 1 DB

20 Cal Row + 20 Box Step-up with 1 DB

30 Cal Row + 30 Box Step-up with 1 DB

… etc