Monday to Friday Workouts

MONDAY
2 rounds
1:00 bike
12 squats
10 arm circles each way
15 ring rows

Squat Snatches
1 from the ground + 1 from above the knee
2 sets at 75%
1 set at 80%
1 set at 82.5%

Back Squat
3 sets of 3 at 84%

CIRCUIT
5 rounds
7 squat snatches (heavy rx)
9 strict pullups/ real bar muscle ups

EXTRAS
3 rounds
8-12 straight bar curls
20 V ups
6 Ring dips, 3s lowering

TUESDAY
WARMUP
2 rounds
24/20 cal bike
15 squats
15 db shoulder press

Squat Cleans
1 from the ground + 1 from below the knee
2 sets @ 75%
1 set @ 80%
1 set @82.5%

CIRCUIT
10 rounds
5 power cleans (70%)
8 Heavy DB Shoulder Press
ADVANCED
10 rounds
3 power cleans (70%)

3 Strict Deficit HSPU

EXTRA
3 rounds
45s db raise hold
10 db reverse flys

WEDNESDAY
WARMUP
2 rounds
1:00 row
10 DB Deadlifts
10 hanging knee raises
30s plank on hands

Deadlift
3×3 @ 84%

CIRCUIT
2 rounds
25 Toes to bar
30/24 Cal Assault Bike
16 Dumbbell Snatch 100/70
-Rest 2:00 b/t rounds-

Accessory Work
4 rounds
10 high box jumps
30s handstand hold or 2 lengths handstand walk

THURSDAY
WARMUP
2 rounds
1:00 ski or row
15 squats
10 arm circles each way
15 db shoulder press

Power Snatches

then
Power Clean & Split Jerks

BEGINNERS – work to a heavy set of 5 on each
ADVANCED – work to a heavy single on each
If you fail twice you’re done

CIRCUIT
E5MOM 20
20 wall balls
12 DB front squat 50s/35s
3 lengths DB Walking lunge 50s/35s

FRIDAY
WARMUP
2 Rounds
1:00 row
15 KB swings
10 pushups
30 thick mat hops

Every 30s for 7.5 minutes
1 Power Clean + Push Jerk 70%

Bench Press
3×3 @84%+

CIRCUIT
3 rounds
100 double under
20 kettlebell deadlifts (25% in each hand)
*or 15 w/ 66% barbell

TEAMs of 2-3
10 rounds each
15/12 Ski erg calories as fast as possible

SATURDAY
3 rounds
1:00 cardio
10 squats
10 arm circles each way
10 ring rows
10 knee pushups

EMOM 20
1. Row 15/12 cals
2. Bike 15/12 cals
3. 50 double unders (%)
4. 5-10 burpees (your choice)

AMRAP 15
40 double unders (%)
30 situps
20 light KB swings
10 calories