2022-08-08

Mon

Back Squat
3 x 6 increasing
1 Tough set x 6 (Could do 9 but it is challenging)
REST
Superset 3Rounds
3 Back Squats (With the weight from your tough set of 6)
6 High Box Jumps

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Helen

3 Rounds
400 Meter Run
21 KB Swings
12 Pull Ups

Tues

4 Supersets (no rest between movements) Bench Press and Pull Up
*Use 10rep weight from last week for all sets
*Try for 10 reps or until 3 reps from failure
*Rest 2-3 minutes between sets

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Every 5min for 20min
ROUND 1
15-12-9 Cals/Air Squat
ROUND 2
15-12-9 Cals/DB Snatch
ROUND 3
15-12-9 Cals/T2B (sub V-up/Sit-up as needed)
ROUND 4
15-12-9 Cals/HSPU

**Use each machine (bike/row/ski) at least one time

Wed

Use 4 building sets then 1 tough set of the complex (try heavier than last week)
3 Power Clean/3 Hang Squat Clean/3 Front Squat/3 Front Rack Lunge (per Leg)

—

Min1: 1 Burpee + 4 DB Step Ups
Min2: 2 Burpee + 4 DB Step UPs
etc.

Thurs

Part A .
For Quality (Warm up as needed) Use a weight that you could go 12 reps unbroken
8-7-6-5-4-3-2-1
DB Press/Bent- over Row
Part B
EMOM 2 for 8 Minutes
100 FT DB Overhead Walk*
ME Push Up**

*Scale as needed to finish in ~60-70sec

** Do these in one set until you start to significantly slow down. Don’t grind out single reps. Should stop with 30sec rest before starting the next round

—

15 Min EMOM *Alternate between movements
15 Wall Ball
30 Seconds of DU

10 Cals Row/Ski

Fri

Warm up to 50% of Max Snatch then
0-6min Increase to a HEAVY Single
REST 2min
9-14min OHS from Rack Increase to a heavy set of 3
REST 2min
16-21 min Increase to a HEAVY Single Squat Snatch
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Elizabeth

21-15-9
Squat Cleans
Dips