3.18 - 3.24

Monday

6 x 4 Bench Press: 3 sec ‘negative’ (down) 1 sec ‘pause’ (at your chest) 1 sec UP!

6 x 4 Weighted Chin Up


Every 4 Min for 5 Rounds

400m Run

15 TTB

10 DB Bench Press


Accessory Work 

“21” Partner Skull Crushers

(I do 1 you do 2 I do 3 all the way to 21)



Tuesday

4 Sets

6 DB/ Hex Bar DL

50m Sled Push

6 KB/ Hex DL

-2min Rest-


5 Rounds

30 cal Bike or Row

50m Farmers Walk W/ Fat Gripz on DB’s ONLY (No KBs)

-2 min Rest-

*record each rounds time*



Wednesday


9 min AMRAP

(2 person team)

75/60 cal row

40 snatches @95/65

40 snatches @115/75

Max snatches at 135/95


*challenge: use comp weights*


Accessory Work

Snatch Grip RDLs

5 sets x 8 Reps

10 Single Arm Bent Rows after each set


Thursday


5 sets:

1min. of Push Press with 50% of your 1 rep MAX


immediately into;


1min. of Upright Rows

(Kind of like a “hang SDHP.”  Aim for a weight you get 15-20 reps with.

(Heavy as possible, but ideally the same bar)


Rest 2min between Rounds


2 Rounds

800m Run

75 Double Unders

15 Devils Press (50/35)



Accessory Work

3 sets x 15 reps of side lateral DB raises. (Heavy as possible)




Sunday


Just More Awesome Sunday SWEAT!

EMOM x35 (5 Rounds)

1. 15 Cal Row

2. 15 RKBS

3. 15 Burpees

4. 12/10 Bike

5. 20 Sit Ups

6. 50 DU

7. Rest