Monday-Sat

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