Monday

Monday
A. Reverse Sled Drag, 4 x 45 sec, rest 90 sec **moderate load, consistent steady walking pace
B. Sled Drag, 4 x 45 sec, rest 90 sec **moderate load, consistent steady walking pace
+
36 min EMOM
1st- 15 Wallball, 30# + easy bike
2nd- 12 Toes to Bar + easy bike
3rd- 12 Burpees + easy bike
4rd- 10 Box jumps, 30” + easy bike

A. Done with 115# + sled
B. Done with 115# + sled

EMOM - Done
This sucked. About round 5 I stopped getting on the bike and just rested. Also only did 10 WBs on a few rounds

Sunday

Sunday
A. Squat Clean, 3/min TnG for 6 min @ 70%
B1. Front Squat @ 50X1, 3 x 5 reps, rest 90 sec
B2. Strict Pull Ups @ 20X1, 3 x 4 reps, rest 90 sec **Add weight
B3. Strict Ring Dips @ 30X1, 3 x 4 reps, rest 90 sec **add weight
+
20 min easy run

Skipped but was able to get a 30min run in 

Saturday

Saturday- Sled Sprint + Threshold Mixed
A. Heavy Sled Sprint (harness around waist if possible), 4 x 12 sec MAX EFFORT, rest 1:48 (heavy but still able to sprint)
+
5 min @ 80%
55 Double Unders
20 Pull-Ups
Rest 5 min
5 min @ 80%
Bike 15 Cals
15 HSPU’s- kipping
Rest 5 min
5 min @ 80%
Row 20 Cals
12 Burpees over Rower
Rest 8 min
Repeat ALL

A. It was raining and 50 degrees out so skipped this. 

1+45DUs/2+8PU 

1+10HSPU/2+10Cals

1+10Burpees/2+10cals

Friday

W3
Friday- Snatch Int + Pulls + Aerobic ME work
A. Snatch Pull + Power Snatch, build to tough complex in 15 min
B. Snatch Grip RDL @ 31X1, 3 x 4 reps, rest 2 min **use straps
+
2 sets
Row 1000m @ 5k pace
15 Power Snatch, 75#
Rest 60 sec
Bike 50 Cals @ little slower than 10 min pace
15 Thrusters, 75#
Rest 60 sec

A. worked up to 215#
B. 225/245/275

2sets:
Done took about 40min

Wednesday

Wednesday
Row 500m @ 2k pace, rest 60 sec x 4
+
4 sets of 12 Power Snatch for load, rest 3-4 min
+
3 sets for time:
17 Toes to Bar
5 Squat Cleans, 205# TnG
10 Cal Bike
20 Wallball, 20#
Rest 4-5 min b/w sets
+
Run 1 mile in under 8 min

Row - Done @ 1:43/500m

Snatch - Worked up to 185# but failed at rep 9. 

3 sets:

2:09/2:11/2:15 - That killed!! 

1 mile - 7:45

Tuesday

Tuesday
A. Clean Pull + Power Clean + Front Squat + Jerk, build to a tough complex
B. Front Squat @ 33X1, build to a tough triple
C. Deadlift @ 55%, 20, 10, 10, rest 2-3 min
D1. Single Arm DB Push Press @ 20X2, 4 x 6-10/arm, rest 60 sec
D2. Legless Rope Climb + Rope Climb, 4 sets, rest as needed
+
15 min easy run


A. Worked up to 275#
B. Wrked up to 295# and almost blacked out 
C. Done @ 275#

D1. Done with 60# DB. The gym doesn't have any DBs from 60# to 90#. They have a set of 100# and a set of 60# but no 70-90#. 
D2. Done 

Run done

Monday

Monday
A. Reverse Sled Drag, 4 x 60 sec, rest 90 sec **moderate load, consistent steady walking pace
B. Sled Drag, 4 x 60 sec, rest 90 sec **moderate load, consistent steady walking pace
+
36 min EMOM
1st- 15 DB Thrusters, 25#/H + easy bike
2nd- 12 Alt DB Snatch, 75# + easy bike
3rd- 30 Double Unders + easy bike
4rd- 10 Burpees + easy bike

A. Done with 90#

B. Done with 90#

EMOM - Done