Note: all workout will start with a 15 min warm up a dynamic stretch and core and a little extra work on any sore areas
MON
- Part I ( 8 min AMRAP)
- Bench press x5
- Rev Row x10
- WB x 15
Part II ( 8 min AMRAP)
- KBS x 10
- Box Jump x 20
- Jump Rope x 30
TUE
Note: start with 45# bar for OHS and add weight each set doo all the OHS then go to FS and finish with BS
- OHS 5x 5 x 5
- FS 5x5x5
- BS 5x5x5
WED
Note: 5 sets of the following
- Thruster x10
- Pull up x 5
THUR
Note:
start with Burgenger Warm up
then add 20# lb each set on Snatch until u get toi 85%1RM then start with Deadlift adding weight until u reach 85% 1RM. Then strip some weight off and get 5 sets of 20 floor sweepers.
- Snatch
- Deadlift
- Floor sweepers
FRI
- 3×5 TGU w/DB
20 Min AMRAP
- med Ball slam
- Dips
- HSPU
- SDHP
- Parallete Push ups
