This week’s warm-up:
4 Rounds For Quality
3 Pull-up Negatives
9 Push-ups
15 Kettlebell Swings
21 Double Unders
30 sec Wall Sit
Day 1
5 rounds for quality of:
5 Tempo Back Squats
10 Push-ups
Tabata Hang Power Clean, 95/65 lbs
Tabata Sit-up
Tabata Thruster, 95/65 lbs
Tabata Double Under
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.
Day 2
Bench Press 5 sets of 8
4 rounds for time of:
30 Weighted Lunges
20 Toes-to-bars
10 Pull-ups
Day 3
5 rounds for quality of:
5 Deadlifts
10 Ring Rows
5 rounds for time of:
10 Dumbbell Front Rack Box Step-ups, 35/20 lbs, 24/20 in
Farmers Carry, 35/20 lbs, 100 m
10 Dumbbell Snatches, 35/20 lbs
Day 4
Hang Squat Snatch
6x3 at 70% 1RM
Rest 2 mins between sets.
3 rounds for time of:
Row, 500 m
21 Burpees
Run, 400 m