Monday
Strength
Deadlift 3×3
Pump Session/Joint Health
4 x 30 seconds on/30 seconds off
Pull Ups
Right Side Plank
Tricep Extensions
Left Side Plank
Mobility
Straddle Stretch
Tuesday
More Glorious Erg AMRAPs
AMRAP 5
8 Calorie Row
4 Dumbbell Thrusters
-rest 5 minutes
AMRAP 5
4 Calorie Ski
8 Ring Rows
-rest 5 minutes
AMRAP 5
4 Calorie Bike
8 Dumbbell Snatches
Mobility
Standing Tricep Stretch
Wednesday
Strength
Power Clean & Push Jerk
1-1-1-1-1-1
Metcon
“Grettel”
10 Rounds
3 Clean & Jerks
3 Bar Facing Burpees
*Use 50% of your strength number above
Mobility
Capsule Stretch
Pigeon Stretch
Thursday
Strength
Back Squat
3-3-3-3-3
Conditioning
Alt EMOM 16
Handstand Push Ups
Box Jumps
Mobility
Quad Stretch on Boxes
Friday
Strength
Power Snatch-Full Snatch
1-1-1-1-1
Conditioning
“Please Forgive Me John”
AMRAP 12
Run 200m
7 Power Snatch at 50% of above
Saturday
Strength
Strict Press
12-10-8-6-4-2
Conditioning
4 Rounds:
1 Minute Single Arm Kettlebell Swings
1 Minute Double Unders
- 1 minute rest –
Mobility
Bretzel Stretch