SUNDAY
Sunday Fun Day!
MONDAY
“The Chief”
5 rounds
In 3 min complete as many rounds as possible of:
3 power cleans @ 135/95#
6 pushups
9 squats
Rest 1 min between rounds
*Begin every new round from the beginning–not where you left off when time expired.
*Partial rounds will be scored.
*Workout scored by total reps.
TUESDAY
Snatch Cycle
Week 5
Pause Snatch
(Pause just above the knee for 1 second)
5 x 3 @ 70%
-then-
Snatch High Pull
3 x 5 @ 60%
WEDNESDAY
15 minutes to find a 4RM Front Squat
-then-
10 RFT
5 Russian Kettlebell Swings @ heaviest possible
15 Double-unders
THURSDAY
Team Strongman Work
6 rounds
60 sec Partner ME tire flips with the big one, for reps
20 sec transition
60 sec to perform one Yoke Carry each, heavy, one partner at a time, 50’ (recommended minimum yoke+200#/ yoke + 100#)
20 sec transition
60 sec Partner ME sled drag, heavy, for distance
20 sec transition
60 sec to buddy carry one partner 100 meters (swap carried partner every round)
20 sec transition
5th Round: Rest
20 sec transition
FRIDAY
15 Minutes to find a max of the complex:
3 Behind the neck snatch grip push press + 3 Overhead Squat
-then-
3 Rounds for Time:
400m run
20 Overhead Squats @ 95/65#
15 Bar over burpees
SATURDAY
Strongman Saturday
Viking Raid
Rules:
- No, I won’t tell you anything about it–except that anybody can do it.
- It’s awesome.
- Bring a change of clothes for when you’re done.
Start of the 6 week Strongman Series