MONDAYWarmup
2 rounds
1:00 bike
15 squats
10 snatch grip deadlifts
10 overhead squats
Back Squat
3×3 @84%
CIRCUIT
E4MOM 16
21/15 cal bike
12 bar Facing burpees
7 Snatches (heavy rx)
* if you don’t finish the round by 3:00, do 2 less burpees
TUESDAY
Warmup
2 rounds
1:00 row
15 db shoulder press
10 db cleans
CIRCUIT
5 clean and jerk 185
4 clean and jerk 205
3 clean and jerk 225
2 clean and jerk 245
1 clean and jerk 265
Barbell Shoulder Press
4×5 @74%
CIRCUIT
21-15-9
cal row
Strict HSPU
WEDNESDAY
Warmup
2 rounds
1:00 bike
15 light db thrusters
15 ring rows
Deadlift
4×5 @74%
CIRCUIT
3 rounds
30 Wallball 20/10
3 light rope pulls/ rope climbs
Rest 3:00
3 rounds
3 lengths bear crawl/ 2 lengths hs walk
3 light rope pulls/rope climbs
THURSDAY
Warmup
2 rounds
1:00 cardio
10 pushups
15 ring rows
8 Single arm-single db deadlift
Bench Press
4×5 @76%
CIRCUIT
4 rounds
8 Strict Pull-Ups/ Bar Muscle-Up
16 Dumbbell Squat Snatch 50/35 8 x100/70
FRIDAY
Warmup
2 rounds
1:00 bike
15 squats
15 db shoulder press
Front Squat
1 set every 2:00 until you fail
70%, add 3% every set
CIRCUIT
100/80 cal row
80 wallball 20/14
60 Weighted Situps
40 box jump over 24/20 (no touch)
20 Push Jerks (100% of shoulder press)
SATURDAY
Warmup
3 rounds
1:00 row/ski
10 db deadlifts
CIRCUIT
4 rounds
20/16 cal bike
10 lengths sandbag carry (bear hug)
20/16 cal bike
Rest 3:00 b/t rounds.
CIRCUIT
30/25 cal ski
20 burpee box jump over 24/20
10 sand bag clean 150/100
Rest 3:00
10 sandbag clean 150/100
20 burpee box jump over 24/20
30/25 cal ski