Tuesday to Sunday workouts

TUESDAY

WARMUP
3 rounds
1:00 bike
15 squats
15 DB shoulder press
15 ring rows

Squat cleans
4 sets of 3 at 75%+
ALTERNATED WITH
Barbell Shoulder press from the rack
Same reps/percentage

Back Squat
4×5 @72%

9-7-5
Thruster (Heavy rx)
Strict pullups/bar muscle up

Rest 4:00

21-15-9
Thruster (120% of light rx)
Jumping/Chest to Bar pullups

EXTRAS
3 sets
DB or EZ bar curls x10-12
DB face pulls x10-12

WEDNESDAY
WARMUP
3 rounds
Row 20/16 cals
15 DB push jerks
30 thick mat hops

Push Jerks
4 sets, work to a heavy set of 3
ALTERNATED WITH
Deadlifts
4×5 @72%

CIRCUIT
3 Rounds
90 Double Unders (%)
30 Weighted situps/GHDs
3 lengths bear crawl /2 lengths Handstand walk

EXTRAS
ALTERNATE
Hip thrust
3 sets of 10
DB step ups
3 sets of 10 R/L

THURSDAY
**Saturday/Sunday will be recovery/makeup day from now on**

WARMUP
3 rounds
20/16 cal row
10 pushups
15 ring rows
15 DB shoulder press

Bench Press
4×5 @72% +

CIRCUIT
8-6-4-2
Rope Climb/ light rope pull
16-12-8-4
Deficit HSPU 6"/ heavy DB push press (60/40)
*20/16 cal row after each round or 16/12 ski

EXTRAS
3 sets
10 shrimp squats R/L
6 length sandbag carry 150/100

FRIDAY
WARMUP
3 rounds
1:00 cardio
5 snatch grip deadlifts
5 high hang snatches
5 overhead squats
5 snatch balances

Squat Snatches
Without resting
2 reps @85%, 2 reps @87.5%, 2 reps @90%

Clean and Jerk
Without resting
2 reps @77.5%, 2@82.5%, 2@87.5%)

Overhead Squat, from the floor
4 sets of 3, work up to something challenging

CIRCUIT
15 Deadlifts (66%)
50 Wallball 20/14
15 Deadlifts

SATURDAY
WARMUP
2 rounds
1:00 run
10 arm circles both ways
20s hang from a bar

With a partner, "I go, You go"
50 farmer carries, HEAVY
50 Sandbag carries
20 bear crawls
2:00 hanging knee raise hold
5:00 wall sit
4:00 handstand hold
3:00 hollow body
4:00 lunge hold (do left and right before switching)
100 cal bike or row
100 cal opposite
100 burpees

Time left? Practice something

SUNDAY

Did all the workouts this! Take a day off crazy!