Monday
For Quality
20-16-12-8-4-2
Front Squats
Strict Pull Ups
*15 Plate Holding Zombie Sit Ups after each round
Front Squat% 30-40-50-60-70-80%
Tuesday
30 Minutes to Complete
10-8-6-4-2-1 Bench Press
After Each Set of Bench
15 Toes to Bar
500/400m Row
Bench Press% 40-50-60-70-80-90%
Wednesday
Block Snatch Work - 17 Minutes
Power Snatch + Snatch
1x (3 + 3) @ 40%
1 x (2 + 2) @ 50%
2 x (1 + 1) @ 60%
3 x (1 + 1) @ 70%
2 x (0 + 1) @ 75%
1 x (0 + 1) @ 80%
Heavy Block Snatch by Feel
Clean Work - 17 Minutes
Clean + Low Hang Clean
2 @ 50%
2 @ 60%
2 @ 70%
1 @ 75%
1 @ 80%
Clean Singles by Feel
Thursday
Functional Bodybuilding
Hold on EMOM 25
M1) Handstand Hold
M2) Seated L Sit
M3) Dead Hang from Pull-up Bar
M4) Stretch Plank Hold
M5) Isometric Bicep Hold
Athletes hold :30-:40 Each Minute
Buyout - 4 Minutes to Complete
50 Strict Plate Overhead Press 45/25 lbs
Movement standard: Knees and Hips remain locked entire time. Plate Touches collarbone then finishes with elbows locked out overhead
5:30pm Breathe Hard
5:00 on, 1:00 Off for 36:00
Alternate Between
A) Terrible Stair Run
B) 1000m Row
C) 50/40 Cal Bike
Scoreboard is total assault bike calories
Friday
15 Minutes to Complete
4 Rounds
12 Deadlift 225/155 lbs
25 Strict Ring Dips
Buyout
AMRAP 10
16 Alternating Bicep Curls
15 Behind the Neck TRICEP Extensions
20 Runningman Sit Ups
Saturday - Happy 2022!
EMOM 30
M1) Row 12-18 Calories
M2) 10-15 HSPU
M3) 10 DB Bentover Rows/Arm
M4) 5-10 Bear Hug D Ball Squats 150/100 lbs
M5) AMRAP Tuck Ups
Sunday
2:00 on, 1:00 off for 30:00
Alternate Between
A) 18/15 Cal Row + AMRAP Burpees Over Rower
B) 15/12 Cal Bike + AMRAP Double Unders
Scoreboard: Total Burpees + Dubz