A. Front squat @20X1; 3-2-1; rest 2 min
+
5 sets:
250m row
15 wall balls
10 chin ups
rest 2 min
Wednesday Workout of the Day
Saturday Workout of the Day
Tuesday Workout of the Day
Every 3 min for 4 rounds:
A. Wtd dip @30X1 4-5 reps
+
EMOM for 18 min
odd – 1 muscle-up + 4 ring dips (or 1 CTB + 4 Dips or 1 Pull Up + 4 Dips)
even – 40m shuttle sprint
+
GH raises @20X1 8-10×4, rest 1 min
Monday Workout of the Day
Every 4 min for 4 rounds:
A1. Back squat @30X1 4-5 reps
A2. DB external rotation @3010 6-8 reps
+
10 min @90% effort:
400m run
20 toes to bar
25 air squats
+
p1-p5
p1 – AD sprint/sled drag 20 sec max effort
p2-p5 – rests
rotate thru 4 times
Friday Workout of the Day
Every 2 min for 10 rounds:
A. Hang power clean high hang + hang power clean mid thigh + hang power clean below knee
+
15 min amrap:
4 db man-makers 45#/25#
200m row
25 double unders
Tuesday Workout of the Day
Every 4 min for 4 rounds:
A1. Back squat @30X1 5-6 reps
A2. Wtd chin up – build to a max in 4 sets
+
7 rounds for time:
5 hang squat cleans 135/95
3 muscle-ups (or 9 pull ups X 9 dips)