Monday
1. back squat – 5 by 5 at 75%
2. density – 15 minutes of:
12 stepups on a 18″ box/max pushups/max weighted hip ext.
3. short metcon
Karen – 150 wallballs
4. long metcon
Karen + 1.1k run
Tuesday
1. squat clean – emom by 3 reps by 12
2. death by 10 meters
1st minute run 10 meters
2n minute run 20 meters
and so on until the required amount of meters cant be completed
Wednesday
1. shoulder press – 5 by 5 at 75%
2. density – 15 minutes of:
12 front squats/max croc rows/max russian kettlebell swings
3. short metcon
amrap 10 minutes
5 toes to bar
10 boxjumps
15 double unders
4. long metcon
amrap 20 minutes
10 toes to bar
20 boxjumps
30 double unders
Thursday
1. strict pullups – 3 by max
2. 10 to 1 of:
overhead squats 30/20kg
bar facing burpees
ghd situps
Friday
1. deadlift – 5 by 5 at 75%
2. density – 15 minutes of:
12 benchpress/max ring rows/max kettlebell raised heel squats
3. short + long metcon
in 15 minutes do:
750m row
100 kbs 24/16kg
max thrusters 45/30kg