Tuesday

Pursuit: 20 mins

A1) Back Squat  – 5 reps

A2) 1A DB Press – 8R/L

A3) Ab Wheel k2e – 20sec.

+

3 Rounds

16 Alt. DB Power Snatch

30 (15r/l) Lunge Steps w/ plate OH (10K/4.5K)

 

Performance: 20 mins

A1)HSPU (strict) – 3-6 reps

A2) Inverted Ring Rows; Add wt. if needed; 3-6 reps

A3) Wt. Sit Ups – 60sec (heavy)

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3 Rounds

15 Power Snatch (50K/29K)

30 Air Squats

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Monday

Strength:

A) Deadlift – 5 rm TnG – 15 minutes

B) 80% of Part A: OTM for 6 mins; 5 reps TnG

C) Clean Complex: 10 mins – 1 Power Cl + 1 Hng Sq. Cl

+

NFT (not for time)

5 Sets:

A1)4-6 reps Strict Chinups  (if you need  more intensity add wt: 1/8 BW for DUDES; 1/16 for Chicks)

A2)8- 10 reps Wt.  Pushups w/ wt. on back (15K/5K)

 

Stamina:

Buy IN: 100 Dubs

Then…

5 Rounds

20 1A KB Thrusters (green & yellow)

10 Burpees

Cash Out: 100 Dubs

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Sunday FUNday

Strength & Conditioning:

5 sets; Ea. Set is 3 mins; rest 1 mins b/t sets

Complete:

1TH Loop

AMR Pullups (Ring Rows)

 

***Oly Class @ NOON: Clean & Jerk

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Saturday

Strength & Conditioning:

20 mins AMR of:

Cash IN: 1 mile Run (3 BIG LOOPS)

Then AMR:

20 KBS – Green/Yellow

15 Cal Row

10 Up Down

Score = Mile Time & Total Rounds + Reps

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Friday

Share the LAB!!!

5 min, 10 min, 15min, w/ 3 min rest b/t rounds

 

5 min AMR:

Total – Burpee Box Jumps (20”)

(Reps must be split evenly, at all times b/t P1 & P2)

 

10 mins AMR:

5 – Pullups

10 Push Ups w/ HR

15 Air Squats

(alt. every set. You-go-, I-Go Style, P1/P2)

 

15 mins AMR:

10 Thrusters (40K/24K)

10 Cals on the Rower

(alt. every set. You-go-, I-Go Style, P1/P2)

 

*Score is TOTAL reps from ALL 3 AMR’s

 

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Thursday

Pursuit: 20 mins

Clean Work:

2 Power Cleans + 2 FS + 2HPCl.

+

1-10 & 10-1 of:

Dball Slams

Ring Rows

 

Performance: 20 mins

Build to a heavy Clean  – 20 mins

+

1-10 & 10-1 of:

T2B

HSPU

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