WEDNESDAY 8/23

WARM UP

3X10 HIP EXTENSIONS + 8 WEIGHTED WINDMILL/SIDE (WARM UP WEIGHT)

STRENGTH

5X3 SEATED BEHIND THE NECK PRESS @ 31X1 TEMPO, REST 2 MINS

CONDITIONING

21-15-9 REPS FOR TIME

-CLEAN AND JERK 95/65

-RING DIPS

-BURPEES ONTO PLATE (45LB PLATE)

TUESDAY 8/22

WARM UP

3X10 BANDED LAT PULL DOWNS + 5 PLANK WALKS

SKILL/ CORE WORK

SKILL: TOES TO BAR PROGRESSION

CORE WORK: 4X6-10 STRICT TOES TO BAR + 20s WEIGHTED SIDE PLANK/SIDE, REST 2 MINS

CONDITIONING

15 MIN AMRAP

-20 WALL BALLS 20/14

-50 DOUBLE UNDERS

-12/9 CAL ROW

MONDAY 8/21

WARM UP

3X10 LATERAL SQ WALKS R/L + 10 HOLLOW ROCKS

STRENGTH

3X6 FRONT SQUATS @ 65-70%, REST 2-3 MINS

CONDITIONING (FOR TIME)

-600M RUN

-50 WALKING LUNGES

-40 KB SWINGS 53/35

-30 PULL UPS

-20 BURPEE BOX JUMPS 24″/20″

FRIDAY 8/18

WARM UP

3X6 BANDED MONSTER WALKS (FORWARD/BACKWARD) + 10 BANDED LAT PULL DOWNS

STRENGTH

A) 4X6 -3 POINT DB ROW/ARM @ 31X1 TEMPO, REST 1 MIN

B) 4X5 WEIGHTED BULGARIAN SPLIT SQ/LEG @ 31X1 TEMPO, REST 1 MIN

CONDITIONING

1-2-3-4-5-6-7-8-9-10 REPS FPR TIME

-DEADLIFT @ 135/95

-BURPEES OVER THE BAR

-RING PUSH UPS