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 Snatches@22.5/15kg
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 Press@42.5/30kg
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