SUNDAY
Sunday Fun Day!
MONDAY
STRENGTH:
Front Squat
5×6 @ 60, 65, 70, 75, 80%
-then-
Backwards Lunge
3×6 (3 each leg), moderate
TUESDAY
15 minutes to find a 1RM Power Snatch
-then-
“Randy”
For time:
75 Power Snatches @ 75#/55#
WEDNESDAY
12 min to find a 4RM Push Press
-then-
EMOM5
4 reps @75% of 4RM
-then-
21-15-9
Double Kettlebell Thrusters
Pullups
Rx loads:
Men: 50-55# DBs or 53# KBs
Women: 30-35# DBs or 35# KBs
THURSDAY
Partner Chipper
100 Double Unders
100 Bar Dips
100 Situps
100 Burpees
100 Calorie Row or Airdyne
Only one partner can work at a time.
FRIDAY
12-9-6-3
Muscle-Ups
Deadlifts @ 60% of 1RM
Muscle-Ups
Deadlifts @ 60% of 1RM
SATURDAY:
SKILL:
12 minutes of skill work on Toes to Bar
-then-
10-9-8-…-1
Hip Extensions
T2B
Pushups
*25 min cutoff