Thursday
FOR TIME
800m Run
35 Back Rack Lunges
20 Toes to Bar
600m Run
15 Back Rack Lunges
15 Toes to Bar
400m Run
15 Back Rack Lunges
10 Toes to Bar
POST WORKOUT STRENGTH
3 SETS
12 DB Zottman Curls 10/10
SA DB Upright Row
1:00 Hollow Hold*
-Rest as Needed b/t Sets-
Coaching Note: Zottman Curl: https://www.youtube.com/watch?v=wrjEdVZrkhk
Wednesday
8-8-8-8* Deadlift
*Start Light and build to Moderate.
4 ROUNDS FOR TIME
30 Russian KB Swing
15 Burpees
10 Push-Ups
*15:00 Cap
Tuesday
ON A 15:00 RUNNING CLOCK
Build to a Moderate Set of 5 Front Squats*
*Start Light-Moderate and build
EVERY 3:00 FOR 4 SETS…
15 Cal Bike
10 Front Squats
-Rest in Remaining Time-
Monday
10-8-6-10-8-6* Hang Power Clean
*Light-Moderate for 1st wave and build to Moderate in the 2nd wave.
The second wave of 10-8-6 should be heavier than the first.
AMRAP x 10 MINUTES
5 Hang Power Cleans
10 Pull-Ups
30 Double Unders
FOR RECOVERY
1-2 SETS
10 PVC Pass Thrus
10 Sumo Stance Good Mornings
12 Slow Arm Circles
2:00 Foam Roll Lats/ Upper Back
-Rest as Needed b/t Sets-
ON A 10:00 RUNNING CLOCK…
Build to a Light-Moderate 3-Rep TNG Power Snatch
PARTNER WORKOUT OPTION IN TEAMS OF 2…
AMRAP x 20 MINUTES*
10-9-8-7-6-5-4-3-2-1
Box Jump Overs (step down)
Toes to Bar
Power Snatch
*After each full round complete a 100m Run.
**P1 works while P2 Rests. Split work as needed. Both Partners run together each time. Once the final round of 1/1/100m is completed start back at the beginning.