Bench Press, 6×3, 80%
Every 90sec
For Time, 24 min cap
3 rounds of:
10 KBS (70/50)
10 HSPU
5 Front Squat (60%)
then 2min rest then
2 rounds of:
15 KBS
15 HSPU
5 Front Squats (70%)
then 2 min rest then
1 round of:
20 KBS
20 HSPU
5 Front Squats (80%)
tuesday
Deadlift, 8×2, 80-90%, EMOM
3 RFT, 15 min cap
50 Double Unders (100 Singles)
10 Deadlifts (225/155)
2 Rope Climbs (FB 3)
BodyBuilding, 4 rounds, 12 minutes
Min 1: 5 Arnold Presses (holding 2 DB)
Min 2: 15 Banded Pull Aparts
Min 3: 8 Pullovers to Close Grip Press
(partials)
wednesday
Back Squats, 7×5, 70-80%
Every 2 min
For Time, 14 min cap
1000/800m row
Walking Lunge (50/35) (rowers to plates & back) x2
30 DB Snatch (50/35) switch arms whenever you want
Bear Crawl (rowers to plates & back) x2 (FB: HSW)
(run 2 heats to accommodate rowers or people can do 1.4/1.0 mile bike)
Bodybuilding, 10 min
2,4,6,8….ladder
Push Ups
Ring/TRX Rows
Air Squats
(feel the pump/burn)
thursday
Clean Complex, 7×1, every 90
1 Semi Squat Clean + 1 Hang Cluster + Clean
30 Min AMRAP
5 Cleans (155/105) FB 185/125
10 Kip Swings
15 Butterfly Sit Ups (20/14)
20/15 Cal Bike OR Rower
(move consistent and smooth)
Every 5 minutes complete 15 Burpees (sprint through the burpees)
friday
Snatch Work, every 90
3×3, Muscle Snatch
3×2, Semi Squat Snatch
3×1, Squat Snatch
Progressive overload
For Time, 22 min cap
Rest 1 minute after each round
Round 1: 7 Strict Pull Ups
Round 2: 7 PU, 10 BJO(30/24)
Round 3: 7 PU, 10 BJO, 15 Ring Dips
Round 4: 7 PU, 10 BJO, 15 Ring Dips, 45s Plank (FB 2 min)
Round 5: 45s Plank (FB 2 min), 15 Ring Dips, 10 BJO, 7 PU
Round 6: 45s Plank (FB 2 min), 15 Ring Dips, 10 BJO
Round 7: 45s Plank (FB 2 min), 15 Ring Dips
Round 8: 45s Plank (FB 2 min)
saturday
chipper month part 2
For Time, 40 min cap
1 Complex, 5 Burpees
2 Complexes, 2 Laps (1 lab = 188 meters)
3 Complexes, 15 Burpess
4 Complexes, 2 laps
5 Complexes, 25 Burpees
then
5 Laps
1 Complex = 7 KB DL, 6 Double KBS, 5 Front Squat, 4 Thrusters
(holding 2 KB’s)(30/25)