Monday, April 27th - Saturday, May 4th

BodySpec will be out on Thursday to do DexaScans. This is the most accurate way to measure your body composition, and see your progress. Schedule through their website here. https://www.bodyspec.com/scan-me

Monday


(A) Hang snatch + Snatch - 10 x 2 OTM 

(B) Front squat  - Heavy single

(C) Row 500m


Tuesday


(A1) A, T, W - 2 x 8 - 12

(A2) Press in split - 2 x 8


(B) (Split) jerk- 10 x 2 OTM (go heavier than 2 weeks ago if possible)


(C) SLAMRAP 20

  • 5 chest to bar pull ups

  • 10 push ups

  • 25 ft single arm farmers carry, left

  • 25 ft single arm farmers carry, right

  • 20s FLR


Wednesday


(A) Deadlift - Heavy single

(B) “Diane”

21, 15 & 9 reps

  • Deadlift, no more than 55% of (A)

  • Handstand push up, modified handstand push up, or Z press


(C1) Toes to bar - 3 x 8 - 12

(C2) Side plank - 3 x 30s/each


Thursday

(A1) 3 x 15 - 18 Reverse V up on rower

(A2) Pallof press - 3 x 8 - 12/each 

(A3) 3 x weighted plank - 30s 


(B1) Ab wheel - 3 x 8 - 12

(B2) ABMAT sit up - 3 x max unbroken reps


(C) Against a 10 minute clock;

  • Row 2k

with remaining time AMRAP 

  • 10 Kettlebell swings

  • 10 No push burpee


Rest 2 minutes

Against a 10 minute clock;

  • 3 miles assault bike

AMRAP double unders with remaining time

Friday 


(A1) Close grip bench press - 5 x 5 (add load from last week)

(A2) DB row or T bar - 5 x 4 - 6 (add load from last week)

(B) Back squat - heavy single

(C) AMRAP in 7 minutes

  • 5 chest to bar pull ups

  • 10 burpees


Saturday


“Fight Gone Bad”


1 minute at each station for max reps, 3 rounds total, 1 minute rest between rounds


  • ï wall ball, 20/14lbs

  • ïkettlebell sumo deadlift high pull, 32/24kg

  • ïbox jumps, 20”

  • ïpush press, 75/55lbs

  • ïRow calories