Day 1
Supersets
8 sets
2 Deadlifts at 70% of your 2 rep max from last week
2 Strict press at 70% of your 2 rep max from last week
For time:
75 Ring Rows
75 Push-ups
75 Sit-ups
75 Over Shoulder Med Ball Toss
Day 2
Complex Wednesdays!
Work up to a heavy complex
Every 2 minutes
1 Squat Clean + 2 Front Squat + 1 Jerk
5 rounds for time of:
Run, 400 m
12 Power Cleans, 95/65 lbs
8 Thrusters, 95/65 lbs
Day 3
Bench Press
8 sets of 2 at 70% of your Bench Press Max Double from last week
6 x 30 secs / 30 secs
Tabata Row Calorie
Rest 1 min
Tabata Double Under
Rest 1 min
Tabata Assault Bike Calorie
Day 4
Sweaty Fridays
27-24-21-18-15-12-9 reps, for time of:
Double Under
Sit-up
Each for time:
Run: 4x 800 m
Rest 3 mins between efforts.