Complex, 6×1
Clean + 3 Front Squats + Squat Clean = 1
Every 2 min
25 Min Chipper
100 Wall Balls (20/14)
75 HRPU
50 Pull Ups
25 Squat Cleans (135/95)
TUESDAY
EMOM, 5 round (10 min)
Min 1: 15 Banded KBS (eye Level)
Min 2: 5 Broad Jumps
Warm up the Deadlift
2 Min AMRAP (5 sets of this)
50 Jump Ropes
10 Burpees
5 Deadlifts (70%)
1 Rope Climb
then 1 min rest after the 2-minute AMRAP
repeat 4 more times
5 times total
WEDNESDAY
Hang Snatch, 10×1, Emom
For Time(s)
In 2 minutes complete,
12/8 Cal Bike (12/8 Row)
2 Squat Snatch (70%)
rest with remaining time
Repeat 6 more times
7 rounds total
BodyBuilding
1, 2, 3, 4, 5…continue for 10 min
DB Close Grip Bench
DB Bicep Curls
THURSDAY
5 Min Blocks of:
3 min AMRAP of
15 DB Bench Press (50s/30s)
10 Box Jumps (30/24)
10 Kip Swings
AT the 3-minute mark run 1 lap then
rest with the remaining time from the 5-minute block
Repeat 7 more times
Pick up where you left off in the previous AMRAP
40 min total
1 AMRAP score
Your rest is after the 1 lap
Indoor Mod (200m row or 1 min max effort bike)
FRIDAY
Back Squats, 7×3, 80-85%, every 90
Partner 6 Rounds (total) (3 rounds each)
and AMAP
25 min
Person A
Complete an entire round of:
Lunge from plates to rowers (35s/20s)
300/200 Meter Row
10 Burpees over rower
Lunge from rowers to plates
Switch
Person B
Max HSPU while the other person is working on the 6RFT
SATURDAY
Running Month – Part 4
For Time
1 Mile Run
20 Semi-Squat Cleans (115/65)
20 Push Presses (115/65)
1 Mile Run
20 Semi-Squat Clean and Presses
20 Burpees
1 Mile Run
20 Burpees
20 Cal Row
40 Min Cap
Week 1 Mileage: 2.25
Week 2: 2.50
Week 3: 2.75
Week 4: 3.00 Today