TUESDAY 10.10.2017

A. 5 Sets:
Z Press 4 reps
(build to today’s 4-RM)
Rest 2-3 minutes between sets

B. AMRAP 8:
30 Double Unders
20 Push-Ups
10 Ring Dips

MONDAY 10.09.2017

A. 3 Sets:
Deadlift 5 reps
Immediately followed by:
KB Swings 10-15 reps
(choose a heavy weight with which you can still maintain an explosive swing; focus on quick and powerful contraction of your glutes)
Rest 3 minutes between sets

B. 3 Rounds for times:
500m Row
5 Thrusters 135/95
10 Burpees Over the Barbell
Rest 3 minutes

THURSDAY 10.05.2017

A. Every 10 minutes, for 30 minutes (3 sets), for times:
1000m Row
20 Pull-Ups
20 Push Presses 135/95

WEDNESDAY 10.04.2017

A. 4 Sets:
Single-Arm DB or KB Press 6 reps (each arm) @ 21X1
Rest 60 seconds
KB Swings 25 reps
Rest 60 seconds

B. 3 Rounds for time:
10 Power Cleans 135/95
20 Push-Ups
40 Double Unders

TUESDAY 10.03.2017

A. 3 Sets:
Bulgarian Split Squats 6 reps each leg @ 30X1
Rest 90 seconds
Tempo Ring Dips xMax Reps @ 1111
Rest 90 seconds

B. 4 Rounds for time:
5 Front Squats 155/105 (Taken from floor)
10 Pull-Ups
200m Run