Tues to sat

TUESDAY

WARMUP
2 Rounds
1:00 Ski
KB Deadlift
15 Knee Pushups
15 Ring Rows

Sumo Deadlift
4 sets of 3 at or above 75%

10-8-6-4-2
Bench Press (%=62/68/75/82/88)
2-2-2-2-2
Heavy Rope Pull/ Legless Climb
Do Not use weights smaller than 2.5 pounds.

40/32 Cal Ski
50′ Bear Crawl (25′ backwards, 25′ over obstacle)
15 Burpee + Ring Support /Ring Muscle Up
50′ Bear Crawl (25′ backwards, 25′ over obstacle)
Rest 3:00
40/32 Cal Ski
50′ Bear Crawl (25′ backwards, 25′ over obstacle)
12 Single Arm DB Push Press (ea.side weak arm first) (75/50)
50′ Bear Crawl (25′ backwards, 25′ over obstacle)
Time Cap: 30

WEDNESDAY

WARMUP
2 Rounds
100 Single Unders
15 squats
10 KB Deadlift Jumps

Squat Cleans
2 sets of 3 reps @ 82.5%
2 sets of 2 reps @85%
3 sets of 1 rep @87.5%

100 Double Unders %
90 Walking Lunges (50/35)
(30 Single Arm DB Overhead)
(30 Single DB Down By Side)
(30 Bodyweight)
100 Double Unders
90 Walking Lunges
(30 Single Arm DB Overhead)
(30 Single DB at Down By Side)
(30 Bodyweight)
100 Double Unders
Time Cap: 17:00
*Switch sides every 15 reps

Extras
3-4 sets
10-12 Straight bar curls
15 Band Tricep Pressdowns

THURSDAY

WARMUP
2 Rounds
1:00 Bike
100 Single unders
15 DB Shoulder Press
15 Ring Rows

4 sets
3 Barbell Shoulder Press + 3 Barbell Push Press
At or above 60%

100 Double Under
5 Light Rope Pulls/ Climbs
10 Squat Snatches 77% (12 attempts max)
5 Light Rope Pulls/ Climbs
100 Double Under
Time Cap: 14:00

20 Jumping/ Kipping Pullups/ 15 Ring Muscle Ups
20 Box Jump Overs (Touch)
20 Jumping/Kipping Pullups/ 15 Bar Muscle Ups
20 Box Jump Overs (Touch)
Time Cap: 20:00

FRIDAY

WARMUP
2 Rounds
1:00 Bike
10 Double DB Deadlifts
8 DB Front Squats
6 DB Push Jerks

EMOM 10
3 Hang Power Cleans +
3 Front Squats +
3 Push Jerks
With 41% Clean weight

40 Wallballs
40 Alternating V-Ups
15 Squat Clean Thruster (57% clean)
40 Alternating V-Ups
40 Wallballs
Time Cap: 20:00

SATURDAY

WARMUP
2 Rounds
1:00 Bike
10 Knee Pushups
10 Knee Raises
10 Squats

15 Burpee Box Jump Overs (touch)
40/32 Cal Bike NO ARMS
15 Burpee Box Jump Overs (touch)
40/32 Cal Bike NO ARMS
15 Burpee Box Jump Overs (touch)
Time Cap: 15:00

80/65 Cal Row
80 Weighted Situps
80/65 Cal Row
Time Cap: 18:00__________________________________________

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Luke Durward
Owner, The Village Gym Vaughan
(647) 469-4734