Wednesday

Wednesday- Squat/Pull CP + MAP 1
5 rounds for time:
5 Thrusters, 185#
5 Muscle Ups
5 Box Jumps, 34”
+
rest 2 min
+
5 min to build to tough single on Snatch
+
7 sets @ high effort **mix and match order every time.
Row 250m
35 Double Unders
rest 45 sec b/w sets

5 rounds - 15:12
- Didnt eat dinner last night and felt deflated this morning. Took a protein shake and felt better afterwards.

Snatch - 245# missed it twice and hit it on the 3rd try.

7sets - Done

Tuesday

Tuesday- A.M. Threshold Run P.M.  LE
A.M.
10 min dynamic warm up **make sure to hit feet/ankles/calves
+
6 x 600m, rest 30 sec b/w sets, rest 4 min b/w 3 & 4

P.M. LE
10 min Aerobic Warm Up
+
3 x 15 sec Row Sprint, rest 1:45
+
Movement Specific Warm Up
+
2 sets @ 97% effort
10 Box Jumps, 30”
25 Thrusters, 95#
10 Box Jumps, 30”
25 Burpees
10 Box Jumps, 30”
rest 8 min b/w sets

AM:

2:47
2:40
2:38
2:32
2:24
2:18


PM:

Row - 114/112/116

4:06/4:08

Monday

Monday- Gym Warm Up + Mixed MAP + CP EMOM
3 rounds for time of rounds:
5 Muscle Ups
4-6 Pistols/leg
50 Double Unders
rest 2 min b/w sets
+
3 rounds for consistency **mix and match order each set
Row 50 Cals
15 Shoulder to OH, 115#
10 Power Snatch, 115#
20 Box Jump Overs, 24”
15 Toes to Bar
rest 4 min
+
12 min EMOM
1st- 5 Power Clean, 205#
2nd- 5 Front Squats, 205#

Warm up - Done

5:58/6:04/6:03
Row 50 Cals
15 Shoulder to OH, 115#
10 Power Snatch, 115#
20 Box Jump Overs, 24”
15 Toes to Bar

15 Toes to Bar

15 Shoulder to OH, 115#

20 Box Jump Overs, 24”

Row 50 Cals

10 Power Snatch, 115#

15 Shoulder to OH, 115#

15 Toes to Bar

20 Box Jump Overs, 24”

10 Power Snatch, 115#

Row 50 Cals

12 EMOM - Done

-This was my favorite part.

Saturday

Saturday- Gym WU + LP Bike + EMOM w/ Cyclical
10 MU’s for time:
+
3 rounds for times of rounds:
12 Unbroken TTB
5 Muscle Ups
12 Box Jump Overs, 24”
rest 60 sec b/w sets
+
30 min EMOM
1st- 10 Thrusters, 75# + Bike Z1 in remaining time
2nd- 5 Burpee Box Jumps, 24” + Bike…
3rd- 12 CTB Pull Ups + Bike Z1…
+
3 sets
25 sec MAX EFFORT Row, rest 2:35

Optional A.M. Run easy
10 min fast walk
+
30 sec Run high aerobic effort
30 sec walk
x 10
+
10 min fast walk

10 MUs - 1:02

3 rounds for times of rounds:
1:41/2:07/2:32

EMOM - Done. These are getting easier.

Row - 157/168/167

Friday

W4
Friday- Gym Warm + Tester + Musc End Test + Aerobic Cool Down
3 sets not for time:
12 CTB Pull Ups
10 Power Snatch, 75#
50’ HS Walk
rest 2 min b/w sets
+
15 min AMRAP
30 Burpees, touch 6"
15 Thrusters, 75/45lbs
25 Burpees, touch 6"
15 Thrusters, 95/65lbs
20 Burpees, touch 6"
15 Thrusters 135/95lbs
15 Burpees, touch 6"
15 Thrusters, 185/115lbs
10 Burpees, touch 6"
AMRAP Thrusters, 205/135lbs
+
Row 40 sec @ 85%, rest 20 sec x 8
+
rest as needed
+
1 x AMRAP Unbroken Pull ups
+
10 min aerobic cool down cyclical of choice

Warm up - Done

AMRAP- 8 burpees into the round of 10

Row - Done

AMRAP UB Pull Ups - 35
-I know I could do more. I was rushed that day and felt pretty fatigued going into it.

10 on the AD

Wednesday

Wednesday- Squat/Pull CP + MAP 1
4 rounds for time:
50’ OH Walking Lunges, 165#
12 GH Sit Ups
15 Ring Dips
+
rest 2 min
+
5 min to build to tough single on Clean
+
7 sets @ high effort **mix and match order every time.
Row 200m
7 Burpees over Erg
rest 45 sec b/w sets.


14:59

315# Clean

7 sets - Done
12:33 total time

Tuesday

Tuesday- A.M. Threshold Run P.M.  IWT

A.M.

10 min dynamic warm up **make sure to hit feet/ankles/calves

+

8 x 400m, rest 30 sec b/w sets, rest 4 min b/w 4 & 5

P.M. IWT

3 rounds @ high effort

Row 250m

15 Burpee Box Jumps, 20”

Row 250

15 KB Swings, 70#

Row 250m

rest 2 min b/w sets

+

rest 3-5 min

+

3 rounds

Air Dyne 10 Cals

15 TnG Hang Squat Cleans 115#

Air Dyne 10 Cals

15 Wall Ball, 20#

Air Dyne 10 Cals

rest 2 min b/w sets

+

3 sets not for time

12 HR Push Ups

12 Toes to Bar

12 Rebounding Box Jumps, 20”

AM: 

1:38

1:38

1:38

1:38

1:34

1:29

1:37

1:28

PM: 

5:09

5:18

5:31

3:23

3:27

3:29