Week 3 Rebuild
MONDAY
STRENGTH
E2MOM x 12 MINUTES
1 Snatch Grip Deadlift + 1 Power Snatch + 1 Hang Power Snatch
WORKOUT
AMRAP x 12 MINUTES
5 Power Snatches@50/35kg
15 Box Jump Overs@24/20″
25/20 Cal Row
TUESDAY
STRENGTH
E3MOM 3×5 Tempo Front Squat (1111)*
*Keep loading moderate to moderate-heavy. Slight increase from last week.
WORKOUT
EVERY 3:00 x 4 SETS
12 Front Squats@60/40kg*
12 Burpee Over Bar
12 Pull-Ups
*Option to Increase load every set.
WEDNESDAY
SKILL
EVERY 1:00 x 5 SETS
2 Power Clean
2 Hang Power Clean
*Increase load every other set. Keep light to moderate.
WORKOUT
EMOM x 18 MINUTES
MIN 1 – 15/12 Cal Bike
MIN 2 – 20 Alt DB [email protected]/15kg
MIN 3 – 15 Hand Release Push-Ups
THURSDAY
STRENGTH
E3MOM 3×5 Tempo Strict Press (1111)*
*Keep loading moderate to moderate-heavy. Slight increase from last week.
WORKOUT
5 Rounds
50 Double Unders
15 Push [email protected]/30kg
10 Toes to Bar
-1:30 Rest b/t Sets-
FRIDAY
WORKOUT
EMOM x 12 MINUTES
MIN 1 – 8/8 Goblet Split Squats
MIN 2 – 5-7 Strict Pull-Ups
MIN 3 – :50 EZ Row
WORKOUT
3 ROUNDS FOR TIME
500m Row
30 Goblet Lunge@24/16kg
15 Pull Ups
30 Slam Balls
SATURDAY
STRENGTH
E3MOM 3×5 Tempo Deadlift (1111)*
*Keep loading moderate to moderate-heavy. Slight increase from last week.
WORKOUT
3 ROUNDS FOR TIME
21 Wall Balls@9/6kg
15 Bar Facing Burpees
9 “Deadstop” Deadlifts@100/70kg
-Rest 2:00 b/t Sets-
SUNDAY
WORKOUT
AMRAP x 20 MINUTES
50/40 Cal Bike/Row
800m Run
50 Sit-ups
25 Russian KB Swing@32/24kg
50 Box Step-Ups @24/20″
7am BARBELL
20 Minutes to build up to a 2RM Hang Clean
EMOM 12
5 Hang Power Clean@50/60% of 2RM Hang Clean
GREENWOOD FITNESS
MONDAY
5 Rounds
50 DU /100 Skips/ 25 Air Squats
25 Cal Erg / 25 Tuck Jumps and 25 Sit-Ups
15 Burpees
10 KB Swings
Rest 1 minute after each round 🙂
WEDNESDAY
AMRAP 30
50 Mountain Climbers
40 BW Lunges
30 KB Swings
20 Wallballs (Thrusters)
10 Down Ups
FRIDAY
32 EMOM
1. 200m Run (Shuttle Runs, or 20 Star Jumps)
2. 20 DB Hang Snatch
3. ME Over DB Burpees
4. Rest