EMOM EMOM EMOM Thursday

Warmup:
Foam roll.
50 SUs.
1 round of Cindy.
PVC work.
Review snatch with PVC and MT bar.

EMOM 21 min:
1 – 3 squat snatch (or 5 power snatch)
2 – 45 sec plank
3 – parking lot sprint -start from prone
(if raining 3 length sprint inside start and end in prone position)

Heavy Wednesday

Warmup:
300 m run.
Foam roll.
Lunges, bear, high kicks.
Glute activation – 20 each (squats, fire hydrants, bird dogs). PVC work.

DL: 7-7-7-7-7-7-7
Each set unbroken.
Take as much time as you need between sets.
Share bars as much as possible.
Turn up the music and let the chalk fly.

Tuesday

Warmup:
Foam roll.
Lunges, bear, inchworm, high kicks.
25 squats.
20 situps.
15 push-ups.
PVC work.
10 minutes handstand / handstand walk practice.

5 rounds:
8 push pres (95#/65#)
17 Abmat sit-ups
32 DUs

Monday

Warmup:
300 m run.
3 rounds (slowly) –
5 pushups 5 bird dogs 5 knee raises 5 squats.
PVC work.

EMOM 5 min: 4 squat cleans @ warmup weight.

AMRAP 10 min:
Rx:
3 bar muscle ups
6 squat cleans (75% 1RM)

Scaled:
9 pullups
9 pushups
6 squat cleans (75% 1RM)

Hero Friday

Warmup:
Foam roll.
50 jumping jacks.
20 sit ups.
10 push-ups.
PVC work.
Warm up power snatch with MT bar.
EMOM for 5 min: 3 snatch pulls

Randy
For time – 75# power snatch 75 reps

EMOM Thursday

Warmup:
Foam roll.
Bear, inchworm, broad jump.
50 jumping jacks.
20 bird dogs.
20 slow squats.
PVC work.

EMOM 21 min:
1 – 4DL (65%)
2 – 6 Evil wheels
3 – 8 bar over burpees

Wednesday gone bad

Warmup:
Foam roll.
Bears, high kicks, lunges.
3 x (20 jumping jacks, 10 side kick throughs).
PVC work.
EMOM 5 min: 3 split jerks

FGB style…3 rounds:
1min of each:
S2O (95#/65#)
air squats
SDLHP (95#/65#)
DUs
Rest

Record total reps for each round.

Heavy Tuesday

Warmup:
Foam roll.
Lunges, bear, high kicks.
Glute activation – 20 each (squats, fire hydrants, bird dogs). PVC work.
Squat cleans @ warmup weight.

Squat cleans: 3-3-2-2-1-1-1-1-1

Monday

Warm up:
Foam roll.
50 jumping jacks.
Bear, high kicks, butt kickers, broad jump.
PVC pass trough, around the world and good mornings.
6 min EMOM:
4 push press – medium weight

4 rounds:
300 m run
15 HSPUs

Hero Friday

Warmup:
Foam roll.
Lunges, bear, high kicks.
Glute activation – 20 each (squats, fire hydrants, bird dogs). PVC work.

Coe
10 rounds:
10 thrusters (95#/65#)
10 ring push-ups