2025-03-31

Mon
Back Squat 3×5@ 40%, 50%, 60%
Overhead Squat 3 x 10 @50%
3×20 Jumping Lunges
—
Row 300m
21 TTB
Row 300m
15 KB Swing (heavy)
Row 300m
9 Overhead Situps
Row 300m

Tues
Bench 3×5@ 40%, 50%, 60%
3×15 Pushup
3×10 ring Dips
—
4-6-8-6-4
Burpee pull ups
Hang power snatch (95/65)
THEN
Run 800
THEN
4-6-8-6-4
Push press (same weight as above)
Strict pull-ups
THEN
Run 400

Wed
Deadlift 3×5@ 40%, 50%, 60%

12 Min EMOM Power Clean
0:00-2:00 4 Reps Add weight
3:00-5:00 3 Reps Add weight
6:00-8:00 2 Reps Add Weight
9:00-11:00 1 Rep
—
AMRAP 5 Minutes
3 Heavy thruster (115/85 max)
6 Front squats (same weight)
9 Bar facing burpees
Rest 1 minute
AMRAP 5 Minutes
3 Bar Muscle Up
6 Pullups
9 Air Squats
Rest 1 minute
AMRAP 5 Minutes
3 Devils Press
6 DB Front rack Reverse Lunge(2×50/35)
9 Box Jump overs

Thurs
Press 3×5@ 40%, 50%, 60%

10 Min EMOM Alt
5 HSPU
10 Ring Rows
—
Partner 10 Rounds
100m Run
10 Clean and Jerk
100m Run
20 Pull up
* alternate the runs and split the c/j and pullups as needed

Fri
Front squat – 10 Min EMOM
10/10/9/9/8/8/7/7/6/6 @ 40-50% 1 RM
—
30min EMOM
10 Wallball
10 Push up
10 Air Squat
10 TTB
10 Sit up

**Add 2 reps to each movement after each round if have at least 15 sec rest