30 Box jumps 24/20″
30 wall-balls 20/14lbs
-400m row/20 cal bike/40 jumping jacks
-step-ups/box jumps to stacked plates/step-ups to stacked plates
-goblet squats/air squats
Amrap x 5
3 DL 275/185lbs
7 push-press 115/75lbs
-Sumo-DL/Sumo DL w/ KB
-DB push-press or use a barbell and take from a rack if it’s uncomfortable to take from the ground.
Amrap x 12
10 Left arm OH walking lunges 60/40lbs
10 Right arm OH Walking lunges
-sit-ups/knee tucks/30 sec plank hold
-weight-less walking lunges/standing reverse lunges/20 air squats
–*you can also reduce the weight to a light DB
Go conquer the day and prepare for the week!
Shoulder press 1-1-1-1-1
*Try to increase weight with each set.
-Instead of increasing weight you can change the rep scheme and focus on form.
—Shoulder press would remain the same, push-press and push-jerk would switch to 3-3-3-1-1
10 squat clean thrusters 115/75lbs
15 KB swings 70/35lb KB
rest 2 minutes
-100m rowing sprint or 30 sec bike sprint
-power clean +push-press/DB power clean+push-press
-russian KB swings