Category: Uncategorized

Lift 6×3 split jerk (from the rack) pause in the catch for 3 seconds on the first 3 sets build to an 8/10 superset with 2-3 front tuck lever raises

Workout 9:00 AMRAP 3 wall walks 6 pullups 9 situps rx+ chest to bar

Workout

20:00 AMRAP
5 squat cleans 135/95
30/20 cal bike

rx+ 185/125

Workout

10-1
Pushups
Toes to bar
Box jump overs 24/20

after each round, including the end, 50m sled pull (reverse) 2×45/25

rx+ 30/24

Lift 3×15 romanian deadlift superset with 3×10 dumbbell front rack lunges/side try and use the same load since volume is up.

Workout 3 rounds for time 550/500m row 30 wallballs

Lift

7×2 squat clean–start light, and build heavy by the 4th set

superset with

:25-:30 ring support

if :30 unbroken is easy, add load

Workout

24:00 EMOM
Min 1: 16 total box stepups, 20 inches for everyone, 20-40 total lbs added however you want
Min 2: 12 box situps/ghds
Min 3: :20 side plank./side

Lift 8×1 push jerk no pause this week, just build to a heavysuperset first 3 sets with :30 AMRAP legless rope climb

Workout 4:00 AMRAP 2 clean and jerks 155/105 3 ring dips 40 du rx+ RMU

Workout

5 rounds for time
8 overhead squats 95/65
150 run
8 hspu

rx+ first 2 rounds strict

Lift 3 sets 8 One and a Quarter Back squats–tempo the double bounce superset with 3×12 single leg RDLs/side with a hand support same load as last time since volume is up

Workout 14:00 AMRAP 20/14 cal echo bike 14 front squats 95/65 14 v-ups rx+ ghds and/or 115/75

Lift 7×2 squat snatch start lighter and then build to a hard set by the 4th round, and stay there

Extra 4 sets Level 1: toe spotted box dips Level 2: hard sustainable set of box dips (unspotted) Level 3: box traverse, pirouettte, hard sustainable set of box dips