Monday’s Workout 7/30

Axel Clean and Jerk
3-3-3-3

3 -4 rounds
5 yates row (ahap)
10 roll outs
sandbag walk (ahap)
rest

pick your track:
bodybuilding: 3 sets 15-20 reps
powerlifting: 3 sets 5-10 reps
run,row,bike: short and intense

Thursday’s Workout 7/26

clean complex (15 min)
work up to a heavy:
1 clean
1 hang clean
1 jerk

3 rounds
farmers carry 100m w/ a heavy kb or Db
rest

Bodybuilding:Pick a bodypart, pick an exercise, 3 sets of 15-20 reps
cardio: row, run, or bike hard for 5 min

Wednesday’s Workout 7/18

back squat
3-3-3-3

3-4 rounds
10 db floor press (add weight)
5 sandbag load (ahap)
50m sprint

buns and guns:
walking lunges and bicep or triceps or shoulder
walk down turf. at halfway mark stop and do max rep curls continue to end do another set of curls walk back and do another set of curls at halfway point lunge to starting point

Tuesday’s Workout 7/17

standing one arm db/kb press
10-10-10

*one arm at a time 10 reps on each arm

“Annie”

50-40-30-20-10
double unders
sit ups

buns and guns: walking lunges and bicep or triceps or shoulder walk down turf. at halfway mark stop and do max rep curls continue to end do another set of curls walk back and do another set of curls at halfway point lunge to starting point

Monday’s Workout 7/16

deadlift (sumo or conv)
3-3-3-3

3 rounds
10 thrusters 65/45#
2 rope climbs

buns and guns:
walking lunges and bicep or triceps or shoulder
walk down turf. at halfway mark stop and do max rep curls continue to end do another set of curls walk back and do another set of curls at halfway point lunge to starting point

Thursday’s Workout 7/12

continental clean and press
in a 15 min window work up to a 3 rep max

3 rounds
10 push ups, v
10 squats, jump
100m row
rest

Bodybuilding:Pick a bodypart, pick an exercise, 3 sets of 15-20 reps
cardio: row, run, or bike hard for 5 min