Monday

STRENGTH
4×5
Tempo Back Squats (32X1)*

*Keep weight Moderate-Heavy.

Week 2 of 8

WORKOUT
AMRAP x 7 MINUTES
1-2-3-and so on…
Front Squats (155/105)
2-4-6-and so on…
Up-Downs Over Bar
3-6-9-and so on…
KB Swings (53/35)

-Rest 2:00-

AMRAP x 7 MINUTES*
1-2-3-and so on…
Front Squats (155/105)
2-4-6-and so on…
Up-Downs Over Bar
3-6-9-and so on…
KB Swings (53/35)

Tuesday

STRENGTH
4×5
Tempo Bench Press (32X1)*
*Keep weight Moderate. (Score is Weight)
Week 2 of 8

WORKOUT
3 SETS FOR MAX REPS
1:00 – Double Unders
1:00 – Push-Ups
1:00 – Toes to Bar
1:00 – Cal Row
Then
complete the reps in round one for time.

Wednesday

EMOM x 10 MINUTES
5 Hang Power Snatch

WORKOUT
10 ROUNDS FOR TIME
5 Front squats 135/95
10 Alternating DBS 50/35

Thursday

STRENGTH
EVERY 3:00 x 4 SETS*
8/8 SA DB RDL
12 Alt. DB Goblet Front Foot Elevated Reverse Lunge

WORKOUT
5 ROUNDS FOR TIME
10 Deadlift (185/135)
15 Pull-Ups
200m Run

Friday
Optiona WORKOUT
2:00 ON / 1:00 OFF
UNTIL ALL WORK IS COMPLETED…
60 Shoulder to Overhead (115/75)
80 Sit-Ups
100 Box Jump Overs (24/20)

Saturday
STRENGTH
5-5-3-3-2
Hang Squat Clean*

PARTNER WORKOUT OPTION IN TEAMS OF 2…
AMRAP x 24 MINUTES*
Partner 1 AMRAP
1 Hang Power Clean + 1 Hang Squat Clean
4 Burpees over bar
8 TTB
Partner 2
200m Medball run