Monday
Warm-Up:
12 min EMOM:
1st: :40 Row
2nd: 60 Singles
4th: 10/8 Judo Push-ups
3rd: Run 100
A) Shoulder Press (5×3)
*work up to 85-90% of 1RM
B) “The Bucket List”
“Death By:” 2 Cal Row
-then-
“Death By:” 10 Double Unders
-then-
“Death By:” 2xLOG Shuttle Run
*10 min time cap for EACH “death by”
*for each round not completed, perform :30 plank
*scores: completed rounds of each “death by”
C) Accessory:
False-Grip Ring Row (3×8)
Ring Support Hold (3x:15)
Tuesday
Warm-Up:
Run 300 m
2x:
10 PVC Passthroughs
5 Kang Squats
5 Squat Therapy Squats
5 Push Jerk
3 Muscle Sn + 3 Power Sn + 3 Full Sn
8 OHS
A) Back Squats (5×3)
*work up to 85-90% of 1RM
B) 20 min. EMOM
1st:
3 Snatches 60% or more of 1RM
2nd:
10 Butterfly Sit-Ups
20 Mountain Climbers
*make lowest an lowest rep togeth
C) Accessory:
Around the Worlds (3×3 each)
Wednesday
Warm-Up:
Run 200 m
2x:
Knee Hugs
Heel to Butt
10 RKBS
5 Kneeling Contralateral KB Press (each arm)
5 KB Windmills (each side)
10 PVC Passthroughs
5 OHS w/ :03 pause
A) OHS (5×3)
*work up to 85-90% of 1RM
B) “Tabata”
HSPU (Plate/Box/Zombie Press)
Double Unders (Singles)
Power Clean (135/95#)
*8x, :20 on/:10 off
*score: lowest rep count of each exercise
C) Accessory:
Ski 500 m or Bike 1000 m
Thursday
Warm-Up:
3x, :30 on/:30 off of:
Singles
-then-
3x, :30 on/:30 off of:
Up Down Devil Press (light)
-then-
10 min for Mobility Thursday
*focus on shoulders/thoracic
A) Push Press (5×3)
*work up to 85-90% of 1RM
B) For time:
10*9*8…3*2*1* of: Pull-ups
-then-
1*2*3…8*9*10* of: Up Downs to 6” target above reach
*Run 100 m
**Run after every round
C) Accessory:
HS Hold + Shoulder Taps (3×10)
Friday
Warm-Up:
Row 500 m
2x:
10 Elbow to Ankle Lunges
10 Inverted Hamstrings
5 Single Arm DB Bicep Curl + Arnold Press (each arm)
10 Lateral Hops over DB
10 Leg Swings (each leg/way)
A) Deadlift (5×3)
*work up to 85-90% of 1RM
B) 5 min AMRAP:
21 Cal Row
15 Single Arm DB Hang Clean + Jerk
9 Lateral Hops over DB
-2 min rest-
4 min AMRAP:
21 Lateral Hops over DB
15 Cal Row
9 Single Arm DB Hang Clean + Jerk
-2 min rest-
3 min AMRAP:
21 Single Arm DB Hang Clean + Jerk
15 Lateral Hops over DB
9 Cal Row
C) Accessory:
Bench Press (3×10)
Good Mornings (3×20)