Back Squat (3 x 3) Every 2:00 x 3 (week 4 of 4) This is our final week of 3×3, then we will start building to a heavy single over the next two weeks. Then…. Metcon For time: Burpees to a target box jump overs wall balls Run wall balls box jump overs Burpees to…
20min. to finish…. 600m Row/Run 50 Russian KB Swings 40 Box Step-Ups 30 Push-Ups 20 SDHP’s 30 Push-Ups 40 Box Step-Ups 50 Russian KB Swings 600m Row/Run – 5 Rounds: 20sec. of Plate Sit-Ups 10sec. of Rest 20sec. of Flutter Kicks 10sec. of Rest – Max Reps of Tricep Dips off of a bench
Week 2 of 4, Cleans Then… Metcon. 6 Rounds for time: bench press Devils press Cal
30 Minute AMRAP 250m Row – 500m-750m -1000m Row and so on adding 250m every round After each row: 20 Barbell Strict Press 15 Barbell Curls 100Farmers Carry
Deadlift (5 Sets) (week 2 of 6) Then…. 5 Sets: 2:00 Work/ 1:00 Rest Within each 2:00 window complete: Box Jump Overs Wall Balls
Bench Press (5 x 5) (Week 1 of 3) Then… 3 Rounds For Time: Pull Ups Alt Dumbbell Hang Snatch Double unders or 60 Single Unders Alt Dumbbell Hang Snatch Pull Ups *Rest 1 Minute between each round, score total time
Back Squat Every 2:00 x 3 (week 3 of 4) 3 Back squats Then… Metcon: Cal Row Power Cleans Front Squats Shoulder to Overhead
3 Rounds: 400m Run 30 Back Squats 135/95 20 Toes-To-Bar Immediately into; 3 Rounds: 500m Row 30 Hang Power Cleans 115/75 20 Toes-To-Bar Immediately into; 3 Rounds: 25 Cal Bike 30 Sumo DLHP 20 Toes-To-Bar
Deadlift (week 1 of 6) Every 2:00 x 5 Sets Then…. 3 Sets Cal Row Alternating Dumbbell Snatch Sit Ups Alternating Dumbbell Snatch Cal Row
(Week 2 of 4, Snatch) Every 90 seconds x 7 Sets Power Snatch Hang Power Snatch Overhead Squat Then… In a 12 Min Window: Toe to bar Overhead Squat Single Dumbbell Box Step Over
