Box Squat: Week 3
7×2 @ 95% 3RM; rest 1-2 min
then…
1) With a 10 minute clock…
5 minute AMRAP of:
KB Snatches 24/16kg
-then (no rest)-
Run 800m
*Rest the remainder of the 10 minutes.
2) With a 5 minute clock…
2:30 minute AMRAP of:
KB Snatches 24/16kg
-then (no rest)-
Run 400m
Front Squats: 1X5 @ 75%, 2X3 @ 80%, 2X3 @ 85%, 2X3 @ 90% – rest 60-90 sec.
then…
For time:
– 800 m run
– 40 Turkish Get-Ups (44/25)
– 800 m run
Thruster Cluster
1.1.1 rest 10 seconds x 5; rest 1.5 min
then…
12 min EMOM
– 6 CTB pull-ups on the even minutes (or 9 chin to bar pull-ups)
– 12 Box jumps (24/20) on the odd minutes
*if you can’t finish that minute, this turns into an AMRAP
Bench Press Strength Cycle: Week 1
5×3 @ 80% of your heavy triple from last week; rest 3 min
then…
3 rounds for total working time of:
– 400m run
– 15 HR push-ups
– 20 Weighted sit-ups (20/15)
*rest 1 min*
10 minutes working muscle up progressions.
EMOM for 5 min perform 3 MU or MU progressions.
then…
3 rounds for time:
– 200 m run
– 15 KB swings (53/35)
– 200 m run
– 10 Hang power snatch (95/65)
Box Squat Strength Cycle Week 2
(80% of last weeks triple) 5×4; rest 1:30 min
then…
Bear Complex
– Build to a max load over 5 sets total, rest as much as needed.
1 power clean + 1 front squat + 1 push press (to back) + 1 back squat + 1 push press (to front)
OR
1 squat clean thruster to back + 1 back squat + 1 push press (to front)
*One round requires performing the complex 7 times without resting the barbell on the floor (TnG)
EMOM for 7 minutes:
1 Power Clean + 1 Push Jerk + 1 Hang Squat Clean – heaviest possible.
then…
15 min amrap:
A1. Weighted Pull-ups: 2-3 x 5; rest 20 seconds
A2. Box jumps AHAP: 2-3 x 5; rest 1:30 minutes
then…
3 rounds for time of:
– Run 200m
– 20 KB snatches (53/35)
– Run 200m
– 2o KB overhead walking lunges – 10/arm (53/35)