Dumbbell Incline Bench Press: Build to a 5 Rep Max then Max Reps @ 85% SA DB Bent over Row: Build to a heavy 5 Rep Workout 4 Rounds for Time 12 Bar Facing Burpees 10 DB Thursters @ 50/35 8 Chest to Bars
Clean: Power Clean + Squat Clean + Front Squat Build to a heavy 2RM then 2 Reps #90% 2 Reps @ 85% Work Out: 4:00 AMRAP of 10 Power Snatches @75/55 5 Muscle Ups Rest 4:00 4: 00 AMRAP of 12 DB Hang Clean and Jerks @ 50/35 8 Burpee Box Jump Overs Rest 4:00 4:00 AMRAP of 10 Deadlifts @ 225/135 10 Cals Bike Rest 6 minutes x 2 Rounds
Pressing: 8 Strict Press @ @ 60% + Rest 1:00 :40 seconds Max S2OH @ 105/85lbs Rest 2:00 * add weight each round until failure. Push/ Pull Strength 1:20 Max Muscle Ups 1:20 Max HSPU 1:20 Max Rope Climbs 1:20 Max Push Ups Rest :30 Seconds between movements Workout 7 Power Snatches @ 95lb/65 Rest 1:00 17/14 Seconds Bike @ 100% Rest 2:00 x 4 Rounds
Snatch: 3 x 2 @ 70% 3 x 2 @ 75% 3 x 1 @ 80% Clean: 3 x 2 @ 75% 3 x 2 @ 80% 3 x 1 @ 85% Back Squat: Tempo 42x1 6 Sets of 4 Reps @ 65% Tempo 42x1 Workout: 10 Strict Pull ups 10 Cals Bike 10 Ring Rows 10 Cals Bike Max Pull Ups Rest 3:00 x 3 Rounds
Rest Day, Focus on recovery and preparation for the week. Here are some thing to thing about to improve how your body absorbs the food you consume. These small steps can make huge differences. Chewing your food for 20 to 30 chews for each bit. Chewing your food into smaller chunks is going to infuse saliva, which will help with digestion. Have you ever thought about the state you’re in when you are consuming nutrition? Parasympathetic (rest and digest) and Sympathetic Nervous system (fight or flight) Being in a Sympathetic state, your body is in fight or flight, meaning that it will want to focus on handling stress and not focus on proper digestion. In a sympathetic State, your saliva glands
5 Minutes AMRAP of 1000/800 M Row Max Squat Snatches @ 135/95 Rest 3:00 5 Minute AMRAP of 50/40 Cals Bike Max Toes to bar Rest 6 Minutes x 3 Rounds - Try to Maintain a pace as if each AMRAP was 20 Minute long.
Dumbbell Bench Press: Build to a 5 Rep Max then Max Reps @ 85% SA DB Bent over Row: Build to a heavy 5 Rep Workout Five rounds for time of: Run 400 meters 30 Box jump, 24 inch box 30 Wall ball shots, 20 pound ball
Clean: Power Clean + Squat Clean Build to a heavy 2RM then 2 Reps #90% 2 Reps @ 85% Front Squat: Max Reps @ 85%, Leave on rep in the tank, Rest 2:30 x 5 - 7 Sets Work Out: 4:00 AMRAP of 15 Wall Balls @ 14/20 5 Muscle Ups Rest 4:00 4: 00 AMRAP of 50 Double Unders 12 Thrusters @ 75/55 Rest 4:00 4:00 AMRAP of 8 DB Box Step Overs 12 Cals Ski Rest 6 minutes x 2 Rounds
Pressing: 8 Strict Press @ 85/60lbs Rest 1:00 :30 seconds Max S2OH @ 105/85lbs Rest 2:00 * add weight each round until failure. Push/ Pull Strength 1:10 Max Muscle Ups 1:10 Max HSPU 1:10 Max Rope Climbs 1:10 Max Push Ups Rest :30 Seconds between movements Workout 15 Seconds Bike Max Effort Rest 1:00 7 Power Clean @ 95/65 Rest 2:00 x 4 Rounds
Snatch: 3 Snatches @ 75% 6 Bar Facing Burpees 12/ 9 Cals Bike Rest 2:00 x 5 Sets Back Squat: Tempo 42x1 1 Reps @ 90 % x 6 Sets Single Leg Work Super-set: A1: Bulgarian Split Squat 32x 1 x 10 Total Reps A2: High Box Jumps x 5 Reps x 4 Sets Workout: 12 DB Snatches @50/35 15 Box Jump Step Downs 18 Burpees 12 Minute AMRAP
5 Minutes AMRAP of 1000/800 M Row Max Clean and Jerks @ 135/95 Rest 3:00 5 Minute AMRAP of 50/40 Cals Bike Max burpees to 6 in Target Rest 6 Minutes x 3 Rounds - Try to Maintain a pace as if each AMRAP was 20 Minute long.
Close Grip Bench Press: Build to a 1 Rep Max then Max Reps @ 85% SA DB Bent over Row: Build to a heavy 5 Rep Workout 400 M RUN 20 Toes to bar 15 KB Swings @ 70/52 3 Rounds for time
Clean: Clean + Push Jerk + Split Jerk Build to a heavy 2RM then 2 Reps #90% 2 Reps @ 85% Front Squat: 3 Reps @ 87%, Complete as many sets as possible Until form breaks down or RPE of 9 Rest 1:30 between sets. Work Out: 4:00 AMRAP of 8/5 Cals Bike 8 Thursters @ 95/65lbs Rest 4:00 4: 00 AMRAP of 10/7 Cals Bike 6 Thursters @ 115/95 Rest 4:00 4:00 AMRAP of 12/9 Cals Ski 4 Thrsters @ 135/95 Rest 6 minutes x 2 Rounds
Pressing: 8 Strict Press @ 75lbs Rest 1:00 :30 seconds Max S2OH @ 95lbs Rest 2:00 * add weight each round until failure. Push/ Pull Strength 1:00 Max Muscle Ups 1:00 Max HSPU 1:00 Max Rope Climbs 1:00 Max Push Ups Workout 15 Seconds Bike Max Effort Rest 1:00 15 Power Snatch @ 75/55 Rest 2:00 x 4 Rounds
Snatch: EMOM: M1: Max Reps @ 165/110 M2: 8 Bar Facing Burpees x 10 Minutes Back Squat: Tempo 42x1 3 Reps @ 85 % x 6 Sets Single Leg Work Super-set: A1: Bulgarian Split Squat 32x 1 x 10 Total Reps A2: Weighted Pull - Ups; 4 Reps; build each set x 4 Sets Workout: 10 Wall Balls 8 Toes To bar 6 Power Snatches @ 75lbs 14 Minute AMRAP
5 Minutes AMRAP of 10 HSPU 10 Cals Bike 10 Box jump Overs 10 Overhead Squats @ 95/65 Rest 3:00 5 Minute AMRAP of 10 Chest to bar 10 Cals Row 10 Wall Balls 10 DB Snatches @ 50/35 Rest 6 Minutes x 3 Rounds - Try to Maintain a pace as if each AMRAP was 20 Minute long.
