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 [email protected]% of 1RM Bench Press

B. Conditioning

For Time:

3 Rounds

6 [email protected]/50kg

5 Power [email protected]/50kg

4 Hang Power [email protected]/50kg

3 Push [email protected]/50kg

2 Push [email protected]/50kg

1 Strict [email protected]/50kg

Score = Time

Wednesday

A. Strength

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

B. Conditioning

AMRAP 10

10 [email protected]/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 [email protected]/35kg

Press Ups

Pull Ups

Score = Time

Friday

A. Strength

E3MOM 6×5 Front [email protected]% of 1RM Front Squat

B. Conditioning

For Time:

21-15-9

Squat [email protected]/40kg

T2B

Score = Time

Saturday

Conditioning

For Time:

In Pairs

5 Rounds

10 [email protected]/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 [email protected]/9kg

48 Double Unders

Score = Time

Conditioning

MONDAY/TUESDAY

AMRAP 26

75 [email protected]/6kg

50 Burpees

75 Double Unders

50 KB [email protected]/16kg

Score = Reps

WEDNESDAY/THURSDAY

For Time:

In Pairs

10 Rounds

12 DB [email protected]/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 [email protected]/24kg

Score = Time