Day 1
Work up to a heavy Deadlift Double
5ish x 2
Work up to a heavy Strict Press Double
5ish x 2
3 RFT
500m Row
21 Ball Slams 20/30
15 DB Push Press 25/35
9 Box Jumps 20/24
Day 2
Complex Wednesdays
Work up to a heavy complex
Every 2 minutes for 20 minutes
1 Squat Clean + 2 Front Squats + 1 Jerk
3 RFT
KB Farmer’s Carry 53/35 100m
20 Box Jumps 24/20
Day 3
Work up to a heavy double Bench Press
5ish x 2
Complete as many rounds as possible in 20 mins of:
7 Bar Facing Burpees
9 Pistols/Leg
12 Sumo Deadlift High-pulls, 95/65 lbs
Day 4
Sweaty Fridays
Tabata 16 minutes
Weighted Box Step Ups
Lunges
Goblet Squats
Rest
Rest at least 4 minutes between, if not more
Tabata
16 minutes
Pushups
Plank
Weighted Glute Bridges
V-Ups