Monday
Clean Pulls 90/3×3, 95/3×3
For Time
3 Rounds
10 Hang Squat Cleans 135/95lbs
20 Chest to Bar
400m Run
Post
3 sets
10 Lat Pull Overs
10 Biceps Curl
Tuesday
3 Rounds Each For Time
Alternate Full Rounds w/ a Partner
12 Deadlifts 225/155lbs
9 BFBs
6 Bench Press 185/125lbs
9 Deadlifts 225/155lbs
6 BFBs
3 Bench Press 185/125lbs
Post
3 Sets
1:00 SB Bearhug Hold
10 DB Seesaw Bench Press
10 DB Rolling Triceps
Wednesday
AMRAP in 4 minutes
20/15 cal echo bike
1 BMU
2 Front Squat 155/105lbs
2 BMU
4 Front Squat
3 BMU
6 Front Squat
etc
Rest 3 minutes and do 4 sets
*start each interval with bike then continue where you left off
Post
3 sets
10 Front Rack lateral Lunges
30 Banded Hamstring Curls
50 Flutter Kicks
Thursday
5 sets
400m run
20 V-Ups
20/15 cal row
10 SHSPU
25′ Plate Push
Rest 2 minutes
Friday
Snatch 2,2,2,2,2,2…build over sets
For Time
75 GTOH 75/55lbs
*every 2m including 0:00 perform 400m run
Saturday
“True Grit”
2000m Row For Time
*Perform 1-2-3-4-5-6 etc thrusters 115/85lbs OTM
Workout ends when you hit 2000m or can’t complete the thrusters
in the minute
3 sets
Tempo DB RDL 8 reps 3111
Tempo Heel elevated Goblet squat 8 reps 2121
Sunday
50s Bike RPE 7
50s Row RPE 3
40s Bike RPE 8
40s Row RPE 3
30s Bike RPE 9
30s Row RPE 3
Rest 1 Minute
Repeat 5 sets
