6.3 - 6.9

Monday

Pause Barbell Bench Press 4x4 (2/2/0/0)

Weighted Chin Up 4 Reps


100 DB Bench Press for time 

*Everytime you break 15 SDHP (95/65)*

CAN ANYONE GO SUB 10 Min?!


1x100 Tricep Extension



Tuesday 

3x6 Back Squats (heavier than 8 rep sets)


Metcon

4 EMOM

10 Deadlift 165/115

10 WallBalls 

-2 min Rest-

4 EMOM

10 Deadlift 135/95

10 WallBalls

*DL and WB in same minute*


2x50 Single Leg Hamstring Curls



BIG Wednesday 

(0-9min)

2 Rounds:

400m Run

400m Row


(10-15min)

7 (Left Arm) DB Snatch

7 (Right Arm) DB Snatch

7 TTB/Weighted Sit Up


(17-26min)

2 Rounds:

400m Run

400m Row


(28-33 min)

7 (Left Arm) Hang Clean Press

7 (Right Arm) Hang Clean Press

7 TTB/Weighted Sit up



Thursday

Weighted Dips

5x3

(Body weight or banded 5-8 reps per set)

*10 PVC Pogo Hops between Sets*


Metcon 

For Time

21-15-12-9-3

Hang Clean (115/85)

Pull Ups

*30 DU after each set*

(13 min Cap)


Accessory 

3 Sets

Skull Crusher x12

Lateral Raises x15




Friday

Back Rack Lunges

4 Sets 3 Lunges Each Leg 

20 Russian Twists between each set


*build off last week only if you were moving with SPEED! No plate this week*


8 Rounds Every 2 Min:

15/10 Calorie SPRINT

*record each round score is total time*



Accessory Work

400m Farmers Carry (KB lets go unbroken)

*if you have been training with the fat grips this should feel EASY and that’s the goal*



Saturday


35min CAP

4 Total Rounds


1 Round for time:


50/35 Cal Row

40 Burpees

30/20 Cal Assault Bike

20 Snatches 135/95


Rest 3min. and repeat 4 times


Round 1) Power Snatch

Round 2) Power Clean

Round 3) Power Snatch

Round 4) Power Clean




Sunday Sweat

10 Min EMOM

Odd: Max American Swings

Even: 200m Sprint or 10 Shuttle Sprints 


10 EMOM

Odd: Max G2OH

Even: 200m Sprint or 10 Shuttle Sprints


10 EMOM

Odd: Max Weighted Sit Ups

Even: 200m Sprint or 10 Shuttle Sprints


Rest 3 min Between EMOMs

*10m shuttle Sprints will be done from flags to the rig*