2020-04-05

Mon
3×5 Squat (Front or Back; increasing)
1xME Squat – should be around 10RM; stop if you get 10
You can always sub a ton of air squats – 300 should work

10min EMOM in same minute
7 WB + 7 SDLHP (light Thruster or 1-arm DB Thruster; 1-arm DB SDLHP)
Rest 3min
10min EMOM in same minute
7 Push Press + 7 KBS (db push press; db swing)
Rest 3min
15min Rowing/Running/Bike
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Tues
5 Rounds
5 Hang Power Clean (db hang power clean – L+R=1)
5 Bench (floor press/pushup/1 arm bench)
400m Run (fast! ~80-85% ME)
Rest 2min between Rounds
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4 Rounds
30 Sec Curls (DB or Bar)
30 sec Rest
30 sec DU
60 sec Rest
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Wed
Every 2min x 10 Rounds
7 T2B + 1 Power Snatch + 1 Hang Snatch (do 10-15 situps as sub for T2B)
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10->1
Strict Pull-up (sub DB row if no pullup bar L+R = 1)
Strict HSPU
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120 Weighted Box Step-ups (use stairs 2 at a time)
**Every 2min stop and do 10 hollow rocks
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Thurs
7 Rounds
10 DB Snatch
30 DU
immediately into
50 Burpee Pullup (target burpees if you don’t have a pullup bar)
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Fri
7 Rounds
2 Push Press + Push Jerk (increasing)
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5 Rounds
30sec Goblet Squat
30sec Rest
5 Rounds
30sec plate/barbell/db situp
30sec Rest
5 Rounds
30sec DB Lunge (1DB – hold however)
30 sec Rest