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10/7/19-10/12/19

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Monday
Afterburn
2 Rounds
400m Cash In Ea Station
AMRAP w/remaining time
-DB Step Up
-Russian Twist
-Stone-2-Shoulder
-Ring Row/Pull Ups
-Deficit Push Ups
<Rest 3 min after first round>

Tuesday
Strength
a1)4X6 2s Tempo Bench Press
a2)4×5 2s Bent Over Row

Cond.
AMRAP 10
5 Deadlifts 250/175
7 Burpee Box Jumps 30/24

Wednesday
Strength
(Post Workout)
Build up to heavy 2RM Hang Squat Clean

Cond.
Run 400m
THEN
21-15-9
Front Squat 135/95
Ring Dip
THEN
Run 400m
THEN
9-15-21
Back Squat
Pull Up
THEN
Run 400m

Thursday
Strength
5×3 Snatch High Pulls
Start at 90% 1RM Snatch

Cond.
For Time [10 Min Cap]
50 Power Cleans 155/105*
Every 2 Min – 10 Burpees

Friday
Strength
a1)3×20 Band Tricep Ext
a2)3×20 Hammer Curls

Cond.
3 RFT
100 Double Unders [Scale 175 Singles]
21 KB Swings 53/35
12 Toes-2-Bar

 

Saturday

 

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