2022-08-01

Monday

Alternate Between Movements

Bench Press/Strict Pull Ups

Use 4 Building Sets

1 Tough Set of 12 Reps

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4 Rounds

50 DU

30 Reverse Lunge with KB

20 HR Push up

Tuesday

Use 4 Building Sets to 1 Tough Complex Of

3 Power Clean/3 Hang Squat Clean/3 Front Squat/3 Front Rack Lunge (per Leg)

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Partner 6 Min AMRAP

You go I Go Format

5 Cal Bike Sprint + 3 Devil’s Press

Rest 2 Minutes

REPEAT

Wednesday

Back Squat

Use 4 Sets to work to a set of 3 reps where you could have enough in the tank to do 6

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30-24-18

Power Snatch

TTB

Thursday

Use 4 building sets to a tough set of 10 (alternating)

DB Press

Bent over Barbell Rows

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Skill Work 3 Rounds 60 seconds at each station – suggestions below but feel free to substitute a movement you want to improve at

Handstand Hold/Walk

Pull Ups/C2Bar/Muscle ups

Dips/Pistols/DU

Rope Climb/T2B

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8 Min AMRAP

5 Shuttle Run (1 Shuttle Run = 25ft down & back

10 Box Jumps

10 KB Swings

10 Sit ups

REST 2 Minute

8 Min AMRAP

12 Wall Ball

250 Meter Row

8 Burpee

Friday

Power Snatch 5×5 (increasing)

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Partner Workout

60 Cals

50 SlamBall

40 DB Push Press

30 V-ups

20 Pull Ups (c2b if able)

800 Meter Run

20 Pull ups (c2b if able)

30 V-ups

40 DB Push Press

50 Slam Ball

60 cals