A)Back Squat Waveload

2.1.1.2.1.1

done on the 2 minutes

80% for the 2 reps

85% for the 1 reps

90% for the single

**same as last week for another week under 90% load

  1. B) Pull up drop set.

4 weighted pull ups

4 strict pull ups

4 spotted pull ups

x2 sets

rest :60 bt. sets

add weight to weighted here

C)Workout

3 minutes on / 1 minute off for 3-4 rounds

60 double unders

10 DB box step ups, 24/20″

20 ball slams, 30/20#

max rep burpees

A)Clean and Push Jerk skill work.

12-15 minutes

building here

  1. B) EMOM Thursday’s

Minute 1 = Sled push, 45/25# x :40

Minute 2 = Clean and Jerks x :40

Minute 3 = DB bear crawl x :40

Minute 4 = Sit ups x :40

Minute 5 = rest

x20 minutes

A1) Push Press

30×2 tempo
heavy set of 5 reps in 5 attempts

A2) Barbell Bent over Row

4020 tempo
x8-10 reps in 5 attempts

A3) Farmers Walk

x100′ x 5 sets

B)Workout

Teams of 2 for 20 minutes
AB – 25/17 – time keeper
while partner amraps the following:
(10 pull ups / 60′ SB carry / 10 double unders

A1) Romanian Dead lift.

x8x4
30×1 tempo
add red bands this week
same weight as last week

A2) KB seasaw press.

10/side x 4 sets
same weight as last week

A3) Skull Crushers

x10-12x 4 sets

B)Workout

2 mionutes on / 2 minutes off x 5 rounds
10 DB DL’s, 50/35# per hand
10 DB devil press, 50/35# per hand
max distance row“

A1) KB front rack lateral box step ups.

x7/side x 5
same weight as last week

A2) Weighted pull up

x7x5, rest :20
same weight as last week

A3) Standing supinated DB curl.

x12-15 x 5, rest :60
same weight as last week

B) Workout

OTM x 5 sets
minute 1 = 5 UB TnG hang squat cleans, (dealers choice)
minute 2 = 20 wall balls, 20/14# – UB
minute 3 = amrap t2B
minute 4 = rest