Monday

Weightlifting Focus: Clean

Our focus for the next 4 weeks will be the Clean

We'll initially be working through positioning up to full extension

Power Clean for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps

Workout

200m Run
5 Power Cleans 80/50
10 Burpees Over Bar

1 minute rest between rounds

Tuesday

Strength
Back Pause Squat for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
#5: 2 reps

Superset with…
Hanging Medball Curls 5x8

Workout

2x AMRAP 6

12 Prisoner Squats
12 DB Snatches 22.5/15

2 Minutes Rest

3 Strict Pull Ups
6 Hand Release Press Ups
9 Hollow Rocks

Just Move
3 Rounds
45s On/ 20 Off

Air Bike
Front Rack Step Ups
Wall Balls
Press Ups
Rowing
Deadbugs
Ring Rows
Skipping
Db Surrenders

Wednesday

Partner Workout
4 Rounds Each
14 Cal Row
7 DB Thrusters 22.5/15
7 Pull Ups

Rest 2 Minutes

4 Rounds Each
7 Cal Row
14 Db Box Step overs 21/18

Endurance
AMRAP 30
400m Run
9 Toes To Bar
7 Deadlifts 60/40
5 Hang Clusters

Thursday

Strength
5 Rounds

8 Bulgarian Split Squats Each Leg
15m Death March

Workout
AMRAP 8

Increasing Ladder
2-4-6-8-10...
Db Curtis Ps 20/12.5
Down Ups

Hero Workout
Bulger
Ten rounds for time of:
• Run 150 meters
• 7 Chest to bar pull-ups
• 135/95 pound Front squat, 7 reps
• 7 Handstand push-ups

Friday

Gymnastics Focus
12th Ring Press ups
19th Ring Dips
26th Toes To Rings

EMOM 16
1. 15 Kb Swings 24/16
2. 10 Ring Press Ups
3. 10 Box Jumps 24/16
4. 75 Double Unders

Saturday

Paul’s Partner Ultra Endurance

Craig’s Crazy Partner Workout

Sunday

Just Move
3 Rounds
3 Mins On/ 1 Min Off

10m Waiter Walk + 8 SA Thruster

100m Row
10 Db Push Press

250m Air Bike
4 Inch Worms