MONDAY
Basecamp
5×5 Sandbag Zercher Squat
Conditioning: 15 min time cap
10 Box Jumps + 10 Thrusters
10 Box Jumps + 10 Thrusters
10 Box Jumps + 10 Thrusters
10 Box Jumps + 10 Thrusters
10 Box Jumps + 10 Thrusters
Vertical X
Back Squat- 7×5 @ 75%
Conditioning: 15 min time cap
10 Box Jumps + 5 Thrusters (135/85#)
10 Box Jumps + 10 Thrusters (115/75#)
10 Box Jumps + 15 Thrusters (95/65#)
10 Box Jumps + 20 Thrusters (75/55#)
10 Box Jumps + 25 Thrusters (45/35#)
TUESDAY
Basecamp & Vertical X
4 RFT
400m run
20 RKB Swings
15 HR Pushups
WEDNESDAY
Basecamp
6 Rounds
50m Offset Farmers Carry
40 DU
12 Deadlifts
Vertical X
6 Rounds
50m Offset Farmers Carry
40 DU
5 Deadlifts (255/155#)
THURSDAY
Basecamp
EMOTM X
Vertical X
EMOTM x
Odd: snatch complex
Even: Squat snatch
FRIDAY:
Basecamp:
5 RFT
200m run
15 DB Push Press (35/25#)
10 Toe 2 Bar
10 Burpees
Vertical X:
Push Press – 6×4 @ 78%
Then
5 RFT
15 Push Press (75/55#)
10 Toe 2 Bar
10 Lateral Burpees over Bar
Recent Comments