Front Squats, every 2:30
10-8-6-4-2
Start at 50%
Progressive Overload
AMAP
With 2 minutes on the clock
10 DB Bench Press (or floor press) 50s/30s
10 Each Leg Lunges w/DBs
Max Pull Ups (FB C2B) with remaining time
Rest 2 min
repeat 4 more times
Finisher
Min 1: 40s Bike Sprint
Min 2: 1 Min Plank
repeat 2 more times through each
tuesday
Min 1: Bentover Row, 5×5
Min 2: Strict HSPU, 5×5
For 10 min
Progressive Overload
For Time/Ladder
25 min on the clock
50 Burpees then start the ladder
12 Min Ladder
3-6-9-12-15….
Wall Balls (20/14)
KBS (70/50)
Box Jumps (24/20)
after YOUR 12 minutes are done
50 Burpees
Record time after burpees
wednesday
40 min Death By:
Exercise 1: 2/1 Bike Cal (add 2/1 each min)
Exercise 2: 1 Snatch (70%) (add 1 every min)
Exercise 3: 5 ABMAT Sit Ups (add 5)
Exercise 4: 1 SDHP (135/95) add 1
Exercise 5: 10 Double Unders (add 10) singles 20 (add 20)
thursday
Back Squats, 6×3, 75-85%
every 2 min
24 min AMRAP
7 Kip Swings
7 HRPU
7 DL (225/155)
RUN 2 Laps (indoor mod) Row 500/400 meter or bike .5 mile
Then
2 rounds of the 7,7,7 then 2 laps
then
3 rounds of the 7,7,7 then 2 laps
continue like this for 24 min
friday
Complex
Hang Squat Clean + Front Squst + S2O + S2O = 1
7×1, every 90 sec
4RFT, 12 min cap
1 Rope Climb (fb 2)
5 Hang Semi Squat Clean (155/105)
5 Lateral Bar over burpees (add 5 each round)
Body Building, 10 min ladder
2 Chest flies (add 2 each round)
2 Back Flies (add 2 each round)
5 Arnold Presses (keep 5 every round)
saturday
chipper month part 4
For Time, 30 min cap
40 Burpees
20 Muscle Snatches (85/55)
10 Front Squats
30 Burpees
20 Muscle Snatches
20 Front Squats
20 Burpees
20 Muscle Snatches
30 Front Squats