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Monday
21-15-9
Push press
pull-ups
2:00 rest
21-15-9
Cal bike
pull-ups
Tuesday
STRENGTH
12-10-10* Front Squat
*Build to a Heavy weight
Week 4 of 7
WORKOUT
3 ROUNDS FOR TIME
10 Front Squats (155/105)
20 Russian KB Swings (70/53)
30 KB Goblet Lunges
Wednesday
STRENGTH
12-10-10* Strict Press
*Build to a Heavy weight.
Week 4 of 7
WORKOUT
2 ROUNDS FOR TIME
10 Strict Press (95/65)
25 Sit-Ups
-Rest 2:00-
2 ROUNDS FOR TIME
15 Push Press (115/75)
20 V-Ups
-Rest 2:00-
2 ROUNDS FOR TIME
20 Push Jerk (135/95)
15 Toes to Bar
Thursday
STRENGTH
12-10-10* Deadlift
*Build to a Heavy weight.
Week 4 of 7
WORKOUT
AMRAP x 12 MINUTES
10 Sumo Deadlift High Pulls (95/65)
10 Box Jumps (24/20)
100m Run
Friday
– Open Gym
Option A
30 Min EMOM @135
5 DL
4 HC
3 PJ
Option B
50-40-30-20-10
Cal Bik
burpees
KB swings
Saturday
200m run
200m Slam ball throw + lunge
200m run
100 slam ball
200m run
100 wall ball