2.4 - 2.10

Monday

Bench

5x2 (add weight to last weeks bench)

5x5 Weighted Chin Ups after each set


“Gorilla”

5 Rounds


1min Max DB Bench Press (50/35)

1 min Max SDHP (115/75)

Rest 2 min between Rounds


Can anyone break 200 reps?!



(Retest from 2 months ago)


*Accessory Work*

10 Legless Rope Climbs (no feet up or down)

Or 30 Strict Pull Ups



Tuesday

Back Squat

75x5 80x5 85x5+


Every 4 Min for 5 Rounds

8  Box Jump Overs (30/24)

12 KB/DB Front Squats

15 Calories (bike 15/row 20cal)




Wednesday 

15 Min Running Clock

Power Snatch

5 @ 50%

3 @ 60%

3 @ 70%

2 @ 75%

2 @ 80%

1 @ 85%

1 @ 90%

Continue to build to heavy single


15 Min EMOM

  1. 6 Snatches + 5 Burpees over Bar 

  2. 15 TTB

  3. Rest

*snatches at 60% of today’s Single*


Accessory Work

4x10 Single Arm Bent Rows

(heavier than last week)

4x25 Pull Aparts




Thursday 


Weighted Parallel Bar Dips 5x5


-Max Lateral Raises after each Set 

(no more than 15 reps so challenge the weight)



Metcon

For Time (solo)


25 Push Press (115/85)

50 Double Unders

25 HPC

50 Double Unders

1k Row

25 Push Press

50 Double Unders

25 HPC

50 Double Unders


Cashout 


21s Partner Curls

I do 1 you do 2 I do 3 up to 21



Friday


Back Rack Lunges


Every 4 min for 5 Rounds

5 Back Rack Lunges each 

12 RDL KB (HEAVY N UNBROKEN)


*more time this week to complete the round because I want you to push the weight on the lunges and RDLS and recover*


Metcon

10 min EMOM

3 Heavy Sandbag Cleans

20 air squats 

*both done in the same minute*





Saturday 

(35 Min Cap)


Teams of 2

100 Calories

90 USA Swings

80 Calories

70 Push Ups

60 Calories

50 USA Swings

40 Calories

30 Push Ups

20 Calories


*10 Pull Ups Each after each station*

*Calories can be bike or row*


Sunday 



200m Farmers Carry

50-40-30-20-10

Sit ups

Double under

200m Farmers Carry



Can anyone go unbroken on the 2nd walk?!

DOUBLE KB FARMERS WALK AHAP