2024-10-07

Mon

Every 4min x 4 Rounds

15/10 Bike Cals + 40 Double Under

Deadlift 3 @ 60%, 3@ 70%, 3@ 80%, ME @ 90% (no more than 4 reps)

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80 Plate Sit-Ups (25/15#)
80 Alt. DB Lunges
80 Wall Ball

**Break up the reps however you want

Tues

Every 5min. x 4 Rounds:
500m Row
4 Power Clean + Jerks (Inc)

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3 Rounds: 15 Hang power snatch + 30 Air Squats

Rest 3mins

3 Rounds: 15 Hand Release Push Up + 30 Russian Swing

Wed

Back Squat

3 @ 60%, 3 @ 70% 3 @ 80%, ME @ 90% (no more than 4 reps)

Try to add 5-10 lbs more than what you did last month

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4min EMOMs

Bike 10/7 Cals

1 Devil Press + 8 DB Lunge + 8 DB Push Press

Ski 10/8 Cals

1 Devil Press + 8 DB Step up + 8 DB Push Press

Row 12/9 Cals

*4min EMOM at each station. Don’t rotate until you finish all 4 mins. Rest 1min between stations

Thur

4 Sets Alternating

10 DB Bench Press

10 DB One Arm Row (heavy! – 10 each arm)

10 Tricep Extension

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Run 200m

21 Thruster + 21 Pull-up

Run 400m

15 Thruster + 15 Pull-up

Run 800m

9 Thruster + 9 Pull-up

Fri

8 total reps Snatch at 3RM from last week

8 total reps S2OH at 2RM from last week

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4 Rounds (30sec work/rest)

30sec of Double DB Hang Cleans
30sec Rest
30sec of Double Unders
30sec Rest
30sec of Toes-To-Bar
30sec Rest
30sec of Burpees
30sec Rest