2025-04-28

Mon
Strict Press 5@40%, 5 @50%, 5@ 60%

3×10 Bent Over Row
3×10 Ring Dips

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50m Farmer Carry (1.5 lengths of the full building = 1.5*33m ~= 50m)
50 Hang Power Snatch 75/55 (max)
50 DB Walking lunge step
50/40 Calorie Row
50 T2B
50 Wallball
50m Farmer Carry

Tues

16 Min EMOM C&J
0:00-3:00 4 Reps 60%
4:00-7:00 3 Reps 70%
8:00-11:00 2 Reps 80%
12:00-15:00 1 Rep 90%

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4 Rounds For Time
8 Barbell Thruster
7 HSPU
6 Pistols (3 each leg)
5 Devils Press (35/20)
4 Wall walk
3 Muscle up

Wed

Deadlift 5@40%, 5 @50%, 5@ 60%

3×10 Dips
3×10 Hand Release Pushups

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2 Rounds
10 Power Clean
10 Box jump over
then
2 Rounds
1500/1100m Bike
400m Run
then
2 Rounds
10 Power Clean
10 Box jump over

Thur

10 min Work to Heavy Power Snatch
8 Min EMOM 3 Reps
Power Snatch 3@80% of Heavy

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8 KB Swing
16 DU
8 Pullup
16 DU

Fri

Bench Press 5@40%, 5 @50%, 5@ 60%

3×10 Goblet Squats
3×20 Jumping Lunge

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EMOM 20 minutes – alternate
15 Wallball
Run 200m
10 DB squat clean
10/8 Cals Row
10 burpee over DB