Tuesday

strength

Hang Muscle Clean (5 x 3)

Hang Power Clean + Front Squat (10 total Sets of 1+1) - 1 Every 90 Seconds)

Front Squat (5 x 3) every 2 mins. 

*Metcon

30 Barbell Back Squats

30 Toes to Bar

30 Box Jumps

20 Barbell Back Squats

20 Toes to Bar

20 Box Jumps

10 Barbell Back Squats

10 Toes to Bar

10 Box Jumps

RX Men: 95-155#

RX Women: 65-105#

Monday

*Strength

Push Press (8-7-6-5-4-3-2-1)

Rest 60 Seconds between sets. Use the same load for all.

Front Rack Hold (3 x 40 Seconds) This should feel heavier than your 1rm.

*Metcon

4 Rounds

Each Round is a 4 Min AMRAP

Each 4 Min AMRAP is:

Run 400 Meters

Max Reps Devil Press

NO REST BETWEEN ROUNDS

RX Men: 40# DBs

RX Women: 25# DBs

Friday

STRENGTH

Back Squat 

Strict Press

Warm up

40%x5

50%x5

60%x5

Working sets

75%x5

85%x3

95%x amrap

*CONDITIONING

4 Rounds

30 Double Unders

12 DB Burpee Deadlift

30 Double Unders

12 Burpee Pull-ups 

RX Men: 40-50#

RX Women: 25-35#

Thursday

STRENGTH

3x10 GoodMornings or GHD

*Metcon

For Time

3 Rounds 

400m run

21 Thrusters

Rest 3 mins

3 Rounds 

300m run

15 Thrusters

Rest 3 mins

3 Rounds 

200m run

9 Thrusters

RX Men: 21s-75#, 15s-95#, 9s-115#

RX Women: 21s-55#, 15s-65#, 9s-75#

Wednesday

STRENGTH

Front Squat

Bench Press

*Warm up

40%x5

50%x5

60%x5

*Working sets

75%x5

85%x3

95%x amrap

*CONDITIONING

12 Min AMRAP

20 Alt Power Snatches

20 Supine Toe Touches

20 Alt Lunges (unweighted)

RX Men:40-50+

RX Women:25-35+

Tuesday

*STRENGTH

3x10 dips

3x failure pull-ups 

*CONDITIONING

7 Rounds

12 push up

10 barbell bent over row

6 seated box jump ( sub would be a seated jump squat or goblet squat.) No step ups.

RX Men:95-115+

RX Women:65-75+

Monday

MONDAY

*STRENGTH

Back Squat 

Strict press

Deadlift

*Warm up

40%x5

50%x5

60%x5

*Working sets

75%x5

85%x3

95%x amrap

*CONDITIONING

2 Rounds

Each round is 5 min cycle

400m run

Then AMRAP with time remaining

7 Power Cleans

5 Front Squat

3 Push Jerks

Rest 3 min between each round

RX Men:95-135#+

RX Women:65-95#+