6slide11_600x4504-22

Wed

  WarmUp
    Row 600m
    1 Lap Spideman
    3 Rounds
       5 Inchworm+PushUp
      10 WallSquat
    WarmUp BackSquat
  1) BackSquat
       ** Base the percentages from 90% of your 1RM
       Set 1  75% x 5 reps
       Set 2  85% x 3 reps
       Set 3  95% x 1 reps++ (AMRAP)
  2) 10 Rounds ForTime
       10 Burpee
       10 KBS 32/24 kg
  Cool
    RestWalk 400m / Roll / Stretch
 4-21
WarmUp
Run 600M
2 Rounds
:30 HSH
10 KipSwing
2 Rounds (w/ Barbell)
5 FrontSquat
5 Clean
5 PushJerk
1) EMOM8
1 Clean (SquatClean)
1 FrontSquat
1 PushJerk
Rest 4:00
2) AMRAP20
Run 400m
2 Rounds
6 OHS 95/65#
6 C2B
Cool
RestWalk 200m / Roll / Stretch
4/20

Monday:

WarmUp
Run or Row 600m
5:00 DU work
1 Lap SpiderMan

Mobility: 3 position bar hang/bandy front rack

3 Rounds

9 PushUp
9 SupineRow
9 WallBall
9 Hollow Rocks
1) BenchPress
** Base the percentages from 90% of your 1RM
Set 1 75% x 5 reps
Set 2 85% x 3 reps
Set 3 95% x 1 reps++ (AMRAP)

2) AMRAP12
5 PushPress 135/85#
10 PushUp
30 DU

Cool
RestWalk 200m / Roll / Stretch

$$ 3 x 10 EVIL WHEELS
or goal work

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