Monday
Strength
Strict Press
12-10-8-6-4-2
Conditioning
3 Rounds:
1 Minute Wall Balls
1 Minute Strict Pull Ups
1 Minute Double Unders
- 1 minute rest –
Mobility
Bretzel Stretch
Tuesday
Strength
Deadlift 4×4
Conditioning
Alt EMOM 16
Handstand Push Ups
Box Jumps
Mobility
Straddle Stretch
Wednesday
Wait a Minute, Someone Put Conditioning in This Strength Cycle
AMRAP 5
8 Calorie Row
4 Devil’s Presses
-rest 5 minutes
AMRAP 5
4 Calorie Ski
8 Dumbbell Front Rack Lunges
-rest 5 minutes
AMRAP 5
4 Calorie Bike
8 Ring Rows
Mobility
Standing Tricep Stretch
Thursday
Strength
1) Build to a heavy hang clean thruster
2) Build to a heavy hang clean
Core:
4 Rounds:
30 second right side plank
30 second front plank
30 second left side plank
30 second rest
Mobility
Capsule Stretch
Pigeon Stretch
Friday
Strength
Front Squat
3-3-3-3-3
Pump Session/Joint Health
4 x 40 seconds on/20 seconds off
Banded Curls
DB Floor Press
Kettlebell Swings
Hollow Holds
Mobility
Quad Stretch on Boxes
Saturday
Strength
Snatch
1-1-1-1-1-1-1
Conditioning
EMOM 10
30 seconds on/30 seconds off ERG