2025-04-14

Mon

Bench Press 3@70%, 3@80%, 3@90%
3×10 DB Bench Press
3×20 Pushup

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3 Rounds
21 Front Squat
15 Bar facing Burpees
9 HSPU

Tues

Back Squat 3@70%, 3@80%, 3@90%

12min EMOM Power Clean
0-2min 4 Reps
3-5min 3 Reps (add weight)
6-8min 2 Reps (add weight)
9-11min 1 Rep (add weight)

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8min AMRAP
30 DU
3 Push Jerk (135/95)
Rest 2min
8min AMRAP
30 DU
10 Pullup

Wed

Deadlift 3@70%, 3@80%, 3@90%

10min EMOM Alt
2×25′ Walking Lunge
8/5 Cals Bike

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Run 400m
12 TTB
6 Pistols (3 each leg)
1 Rope climb
Run 400m
12 TTB
6 single arm KB swing (3 each arm)
1 Rope climb
Run 200m
12 TTB
6 Single arm OHS with KB (3 each)
Row 1000m

Thur

Press 3@70%, 3@80%, 3@90%

3×10 DB Press
3×10 Ring Dips

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30 Rounds
1 Squat Clean (95/65)
1 Hang Power Clean
1 Thruster

Fri

Front Squat – 10min EMOM – 10 reps, 10, 9, 9, …

3×10 Goblet Squats
3×20 Jumping Lunges

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Tabata deadlift
Rest 2min
Tabata Burpee Box Jump over

* Tabata – 8 Rounds 20sec work, 10sec rest. Complete all 8 rounds of DL then switch to BBJO