081924-082324

Monday

Finer Things

Every 4 Minutes x 6 Sets

20/16 Calorie C2 Bike

6, 5, 4, 3, 2, 1

Power Clean & Jerk

 

% Guide:

6 @ 50-55%

5 @ 60-65%

4 @ 70-75%

3 @ 80-85%

2 @ 90-95%

1 @ 95% +

 

Fitness:

Every 4 Minutes x 6 Sets

20/16 Calorie C2 Bike

10 Weighted Sit Up (medball)

10 Push Up

10 Slam Bal

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Tuesday

What Don't Belong To Me

4 Sets

20/16 Calorie Row

10 Burpee Box Jump Over 24/20'

10 Chest to Bar Pull-Up

 *rest 2:00

Core Stuff!

3 Rounds for Quality:

Side Plank x :30/side

Hollow Hold x :20

Hanging L Sit x :20

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Wednesday

Back Squat

10, 8, 6, 4, 2

*start your 10 @ or around 55%. Keep your 2’s @ or around 75%

Nose Dive

3 - 4 sets lower body flow:

12 Barbell Reverse Lunge (6/6)

12 Dumbbell (2) RDL

12-15 Bird Dogs

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Thursday

Pick Your Partner

4 Rounds For Time W/ a Partner

400m Run (Split)

30/24 Calorie Ski

6 Rope Climb

30/24 Calorie Echo Bike

Fitness:

18 Strict Pull Up/Strict T2B (Switch between RDS)

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Friday

Deadlift

15 Minutes

Build to a Tough 5

Missin' You Like This

AMRAP 7

3 Rounds:

15 Toe to Bar

12 Push Press 95/65

9 Front Squat

w/ remaining time:

Max Rep Wall Ball 20/14

 

Fitness:

15 AbMat Sit Up

12 DB (2) Push Press

9 DB (2) Front Squat

 

Rx+: 135/95