Monday
Warm up – 12 min
10 Pass Throughs / 10 PVC OHS / 10 Hollow Rocks / 10 Bird Dogs
Mobility- 1 min each lat and pec openers
A) Overhead Squat – build to a heavy double
B) 20 min AMRAP – Monday Murph Prep!
60 Strict Pull ups
60 Push ups
80 Sit ups
80 Air Squats
*8 min cap on pull ups
Tuesday
Buy in – 2 Rounds
300m Row / 5 BB Snatch High Pulls (light weight from mid shin) / 5 BB Power Snatch / 5 BB Full Snatch / 20 Plank Shoulder Taps
A) Snatch Pull + Snatch High Pull + Snatch
(1+1+1) 1 set each at 70,75,80%
B) Snatch Pull + Snatch
(1+1) 1 set each at 80-85, 85-90%
C) Snatch 3×1 at 90%+
D) 8 Min AMRAP
12 cal Row / 12 Box Jumps
Wednesday
Buy in – 10 min
1 Min Skip or bike / 10 Single arm DB Press each side / 10 Single arm DB Front Squat each side / 8 Inch worm
Mobility – Banded ankle floss and goblet squat hold – 1 min each
A) Front Squat + Back Squat
(2+2) 5 working sets
B) 6 Rounds (leave about 20 min at end of session for this)
12/10 Cal Bike (60 double unders x3 for singles)
8 DB Thrusters (35/25s)
6 Burpees Box Step Overs (24/20)
rest 1:1
Thursday
Buy in – EA warm up (0-15)
A1) Db bench x12 *heavy (15-40)
A2) Bb Bent over Row x15 *moderate
find a working weight and hit 4 sets
B) 2 sets – (40-50)
45 second elbow plank
45 second side plank – each side
45 second high plank
rest 2 min
C) Handstand hold practice
Friday
Buy in – 10 Legs swing each leg (both directions) / 30 sec walk each – toe walk, heal walk, toes out, toes in, lunge with twist, figure four walk, knee to chest walk
A) Run 6×400 rest 90 sec between
B) Deadlift – 5×1 @90%+ of 1RM
Saturday
make up day!!
May 17, 2021
