Monday
5 sets
4 reps at 82% of 3RM from last week Bench Press with Pause
Alternate with 8-10 Barbell Bent Over Row OR Chest Supported Row Machine
18min AMRAP
40 Air Squats
30 Heel Taps
20 Toes to Bar
10 Burpees
To the fence and back, double KB OH Walk
South on Cadillac > Left on Scenic > Right on Hyland > Right on Sunflower > Right on Cadillac
Wednesday
Clean Complex
5-6 sets
1 Hang Power Clean + 2 Hang Cleans + 1 Jerk
For Time
On a 25-minute clock:
Run 1.2 miles
Then perform as many rounds as possible of:
10 push-ups
20 lunges
30 sit-ups
Thursday
Strength Circuit - Cami’s Favorites
20 minutes of continuous movement
5 Heavy Deadlifts
3 Strict Pullups
1 Heavy Back Squats
Every 4 minutes for 4 rounds, complete:
40 double-unders
20-calorie bike
10 dumbbell snatches
Friday
Sweaty Fridays!
Part A
4km Row for Time
Part B
12min AMRAP
1 Strict Pullup
3 Front Squats
3 Cal Bike
1 Strict Pullup
4 Front Squats
4 Cal Bike
1 Strict Pullup
5 Front Squats
5 Cal Bike
….. Continue increasing the number of squats and calories until 12 minutes is up.