Day 2 Tuesday 230502 A1. 10, 7, 5 bench press, rest to 1:30 then A2. A2. 3 tempo Goblet RFESS each leg 3331, rest to 3:00 then A3. A3. 30sec strict pulling reps, rest to 5:00 then back to A1 x 3 Rest to 17:00 B. 500m row/ski for time 100% effort Rest to […]
Day 1 Monday 230501 A. 5 Sets 1:00 max medball step-ups nte 24” 20# 1:00 rest At 10:00 B. 5 Sets 1:00 max DB hang clean & jerks 50/35 1:00 rest At 20:00 C. 5 sets 1:00 shuttle runs 1:00 rest
Day 5 Friday 230428 A. 3 sets 30sec side bridge right 30 sec side bridge left 30 FLR 1:00 rest Rest to 10:00 then B B. AMRAP 20:00 nte 50/35 Dual DB power clean Dual DB front squat Devil’s press 10sec farmer’s hold 50 du/ 100 singles after each round *increase 1 rep of
Day 4 Thursday 230427 Olympic Lifting 5:30pm A. AMRAP 24:00 1000m run OR 1250m row/ski OR 2500m bike Rest 2:30 *use the same equipment as the previous week B. Yoga
Day 3 Wednesday 230426 A. AMRAP 12:00 5 squat clean thrusters nte 115/75 7 box jump overs nte 24” 12 medball sit-ups nte 20# Rest 5:00 then B B. AMRAP 12:00 5 medball clean wallballs nte 20# 7 burpee pull-ups/c2b/mu 12 medball step ups nte 24”
Day 2 Tuesday 230425 A. EMOM 32:00 Easy row or bike 2 overhead or front squats from rack Easy row or bike 7-10 t2b Start squats at 60% of 1rm from last week. Add 5-10# each set
Day 1 Monday 230424 A. 10 unbroken dual DB strict curl & press + 20 air squats 1 set every 3:00 x 3 Rest to 10:00 then B B. 400m run Rest to 14:00 then C C. Tabata Mash-up, Russian kbs nte 32/24 Body weight lunges Rest 2:00 D. Tabata Mash-up BJSD 24/20 Suitcase
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