Week 3

Strength: Week 2, 6 week squat program

Gymnastic Skill: Week 3, bar muscle up progression

Monday

A. Strength

E3MOM 6×4 Back Squat @80% of 1RM Back Squat

B. Conditioning

“D’Ya Like Deagzzz”

6 Minute Window:

400m Run Buy In (together)

ME Devils Press

Score = Reps

**2 minutes rest**

6 Minute Window:

400m DB Farmers Carry Buy In (together)

ME Burpees Bar Muscle Ups

Score = Reps

**2 minutes rest**

6 Minute Window:

400m Sand Bag Carry Buy In (together)

ME Sand Bag Clean

Score = Reps

Or

6 Minute Window:

400m Run Buy In (together)

ME Burpee Alt Arm DB Snatch

Score = Reps

**2 minutes rest**

6 Minute Window:

400m DB Farmers Carry Buy In (together)

ME Burpees Pull Ups

Score = Reps

**2 minutes rest**

6 Minute Window:

400m Sand Bag Carry Buy In (together)

ME D-Ball to Shoulder

Score = Reps

Tuesday

A. Strength

E3MOM 4×10 Bench Press@70% of 1RM Bench Press

B. Conditioning

For Time:

3 Rounds

6 Deadlift@70/50kg

5 Power Clean@70/50kg

4 Hang Power Clean@70/50kg

3 Push Jerk@70/50kg

2 Push Press@70/50kg

1 Strict Press@70/50kg

Score = Time

Wednesday

A. Strength

E3MOM 6×2 Front Squat @80% of 1RM Back Squat

B. Conditioning

AMRAP 10

10 Wallballs@9/6kg

10 Burpees

Bar Muscle Up 1,2,3,4,5,6,7,8,9……….

Thursday

A. Strength

E3MOM 5×4 Strict [email protected]/85% of 1RM Strict Press

B. Conditioning

For Time:

21-15-9

Strict HSPUs

Hang Power Clean@50/35kg

Press Ups

Pull Ups

Score = Time

Friday

A. Strength

E3MOM 6×5 Front Squat@80% of 1RM Front Squat

B. Conditioning

For Time:

21-15-9

Squat Snatch@60/40kg

T2B

Score = Time

Saturday

Conditioning

For Time:

In Pairs

5 Rounds

10 Thrusters@80/60kg

20 Pull Ups

30 Burpees Over Bar

Score = Time

Sunday

A. Strength

1 x ME Set of Strict Pull Ups

E3MOM 4 x 50% of what you get for ME

B. Conditioning

For Time:

3 Rounds

12 Strict HSPU

24 Wallballs@14/9kg

48 Double Unders

Score = Time

Conditioning

MONDAY/TUESDAY

AMRAP 26

75 Wallballs@9/6kg

50 Burpees

75 Double Unders

50 KB Swings@24/16kg

Score = Reps

WEDNESDAY/THURSDAY

For Time:

In Pairs

10 Rounds

12 DB GTOH@30/22.5kg

14 Over DB Burpee

16 Press Ups

250/200m Row

Score = Time

FRIDAY

For Time:

In Pairs Complete the following:

5k Row

*At the same time complete:

21-18-15-12-9-6-3

DB [email protected]/15

Over DB Burpees

DB Goblet Squats@32/24kg

Score = Time