Monday Time Cap: 18:00

Warm-Up: Full body with focus on posterior

Skill: Go over ea. movement

30 Box Jumps (24/20)

20 Cleans (115/95)

10 Squat snatch (115/75)

20 Front squats (115/95)

30 Cal Row Stager to avoid backup, start faster people first

Tuesday Time Cap: 18:00

Warm-Up: Elevate HR, hips and knee stabilizers for lunges, stretch/mobilize for front rack

Skill: go over 2 handed kb swings & how to perform front rack with DB/KB

2 rounds For time:

10 burpees

20 Alt. walking KB/DB front rack lunges (1/.7 pood) *2 kb or DB*

30 push-ups

20 Russian kb swings (1/.7 pood) *2 kb or DB*

10 V-Ups

Wednesday Time Cap:

Warm-Up: elevate HR, posterior focus as well as core

Skill: Rowing, GHD sit-ups

3 rounds of 4 points

Alt. For time:

Rowing intervals: 5x:30 Max effort for distance

Burpee box jump overs: 5x:30 Max effort for reps

*:30 seconds of work, rest :30 seconds b/w rounds while rotating to next movement*

Thursday for 3 rep max

Warm-Up: hips, shoulders and core focus

Skill: Push-Press and HSPU

Build to new 3 rep max Push-Press


2xmax effort handstand Push-Ups (rest 1 min b/w attempts)

*if don’t have HSPU, load bar w/ 40% of found max, perform max effort strict press*

Friday Time Cap: 20:00

Warm-Up: lower body focusing on posterior and upper back

Skill: deadlift

10 Alt. Box Step-Ups (24/20)

30 DL (135/95) if not Rx, 30% 1rm DL

20 Alt. Box Step-Ups (24/20)

25 DL (225/155) if not Rx, 40% 1rm DL
30 Alt. Box Step-Ups (24/20)

15 DL (275/195) if not Rx, 60% 1rm DL

40 Alt. Box Step-Ups (24/20)

10 DL (315/225) if not Rx, 70% 1rm DL