Monday:

Workout of the day

A) Skill: Muscle Ups

B) ”Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 KB swings (32/24kg / 24/16kg / 16/12kg)

Tuesday:

Workout of the Day:

A) For time, working on the odd minutes, and resting on the even minutes:

100 Pull-ups
Push presses, 125 reps
Back squats, 150 reps

(42.5/30kg / 35/25kg / 30/20kg)

Work from 0:00 to 1:00, rest from 1:00-2:00, work from 2:00-3:00, rest from 3:00-4:00, etc.

Wednesday:

Workout of the Day:

A) Every 90 Seconds for 10 Rounds:

1 Power Clean
1 Front Squat
1 Push Jerk
1 Split Jerk

B) Complete as many rounds as possible in 10 minutes of:

Power snatches, 10 reps (42.5/30kg / 35/25kg / 30/20kg)
10 burpees

Thursday:

Workout of the Day:

A) Deadlift: 10-10-10-10-10

B) 30-25-20-15 and 10 rep rounds of:

Burpees
Box jumps
Toes to bar

Friday:

A) 12 Min Alternating EMOM

10 Push Ups
2-4 Rope Climbs
20 Double Unders

B) 6 Rounds of

400m Run
21 KB Swings
12 Ring Dips

Saturday:

Nickman

With a 20kg/15kg and 15kg/10kg dumbbell, 10 rounds for time of:

200-meter farmers carry with both dumbbells
15kg weighted pull-ups, 10 reps
20kg dumbbell power snatches, 20 reps, alternating arms

Scaling: Scale weighted pull ups for unweighted pull strict pull ups, or ring rows

Cave:

A) 8 Rounds For Time

5 x Front Squats @ BW
50m Prowler Push or Sled Drag @ BW
100m Atlas Stone Carry - as heavy as possible

Weekly Conditioning:

Monday/Tuesday:

A) 3 rounds each for time:

200m Run
10 Kettlebell Swings (24/16kg)
10 Burpees
10 Kettlebell Swings (24/16kg)
10 Burpees
10 Kettlebell Swings (24/16kg)
200m Run

Rest 3 minutes between rounds

B) 6 Minute AMRAP

5 Thrusters (42.5/30kg)
20 Double Unders

Thursday:

A) 40 Min alternating EMOM:

- 12/10 Calories
- 18 KB Swings (American)
- 10 Down Ups
- 10 Box Jump Overs

Scale reps to allow for 20-30 seconds rest each minute

Comment