Workouts for the Week

Monday

Weightlifting

5 sets of: 

1 Tempo Front Squat + 2 Front Squat*

After each lift complete

15 Second AB Sprint at 100%

rest 2 min after each set

*Increase across each set and find a heavy set for the front squat complex  

Conditioning

3 Rounds For Time

15 Wall Ball Push Press

20 Weighted Med Ball Sit Ups

25 Med Ball Goblet Lunges

Tuesday

For Time

AMRAP 15

9 Hang DB Power Clean 50s/35s

6 Toes to Bar or Ring

3 Devils Press 50s/35s

Skill/Accessory

Accumulate in as few sets as possible (pick one)

a. Plank Hold 2-3 Min

b. L sit 2-3 min (ring or Paralette)

c. Hollow Hold 2-3 min

Wednesday

Weightlifting

10-8-6

Split Jerk - Climbing Across

after each set of push jerk

8 Bent Over Rows (pick weight)

6 Single Leg Box Step Ups (weighted) (per leg)

rest 2 min after each round

Conditioning

Tabata (two full Tabata’s alternating between movements)

Jump Rope (singles or doubles)

Bicep Curl (pick weight/object)

Thursday

Weightlifting

5 Rounds

2 Halting Deadlift + 2 Deadlift (increase across)

Row 150m AFAP (100%)

rest 2 min after each round

*Increase across each set and find a heavy set for the deadlift complex  

Accessory

12-12-12 (pick weight)

Standing Landmine Twists

Friday

6 am class is still on!

With a partner

AMRAP 18

Front Rack Lunge 100ft (40/30) each

*while one partner lunges the other holds a plank 

24 Double DB/KB Russian Swing

Bike 15/10 Cals