Week 5 Rebuild

MONDAY

STRENGTH
EVERY 1:30 x 7 SETS
1 Clean Deadlift + 1 Below the Knee High Pull + 1 Below the Knee Hang Power Clean + 1 Above the Knee Hang Power Clean
*Start light and build to moderate.

WORKOUT
AMRAP x 12 MINUTES
10 Power Cleans@60/40kg
10 Russian KB Swings@32/24kg
10 Front Rack Lunge@60/40kg

TUESDAY

STRENGTH
EMOM x 8 MINUTES*
4 Push Jerks
*Start moderate and build to moderate-heavy.

WORKOUT
6 SETS
15/12 Cal Bike/Row
10 Push Jerks@60/40kg

-Rest 1:30 b/t Sets-

WEDNESDAY

STRENGTH
EVERY 2:00 x 5 SETS*
4 Front Squat
*Start heavier and end heavier than last week.

WORKOUT
FOR TIME
800m Run

Into…

5 ROUNDS
10 Back Squats@70/50kg
50 Double Unders

THURSDAY

STRENGTH
EMOM x 6 MINUTES
3 High Hang Power Cleans

Into…

EMOM x 6 MINUTES
3 Hang Power Cleans
*Keep weight moderate-heavy.

WORKOUT
EVERY 3:00 x 4 SETS
15/12 Cal Row/Ski
10 Bar Facing Burpees
5 Hang Power Cleans (Athlete’s Choice)*
*Moderate-heavy to heavy.

FRIDAY

STRENGTH
EVERY 2:00 x 5 SETS*
4 Deadlift
*Start heavier and end heavier than last week.
.
WORKOUT
3 SETS
AMRAP x 4 MINUTES*
5 Deadlifts@100/70kg
7 Box Jump Overs (24/20)
9 Toes to Bar

-Rest 1:00 b/t Sets-
*Pick up where you left off each set.

SATURDAY

STRENGTH
3 SETS
6/6 Tempo SA DB Bench Press (31X1)
6/6 Tempo SA DB Strict Press (31X1)
6/6 Tempo SA Bent Over Row (31X1)

-Rest as Needed b/t Sets-

WORKOUT
3 ROUNDS FOR TIME
400m Run
30 Wall Balls@9/6kg
20 Pull-Ups

SUNDAY

STRENGTH
EMOM x 12 MINUTES
MIN 1 – 10 DB Bulgarian Split Squats (R)
MIN 2 – 10 DB Bulgarian Split Squats (L)
MIN 3 – 15 DB Glute Bridge

WORKOUT
AMRAP x 13 MINUTES
10 Up-Downs
15 Slam Balls
20 Slam Ball Box Step-Ups (24/20)*

*Hold the Slam Ball any way

TUESDAY BARBELL

20 Minutes to build to a 2RM Cluster

Barbell Conditioning
12-10-8-6-4-2 (Same Weight)
Hang Power Cluster
Front Squat

-Rest 1:00 b/t Sets-

GREENWOOD FITNESS

MONDAY

EMOM 40
1. 8 Thrusters + 8 Burpees
2. 8 Sit ups + 8 Down ups
3. ME cals on kit/ME mountain climbers
4. Rest

 

WEDNESDAY

For Time:
50-40-30-20-10
Double Unders
Push Press
Air Squats
DB Lunges
Sit Ups

 

THURSDAY

For Time:
5 Rounds
200m Kit/Run
30 Slam Balls
20 Press ups
10 Devils Press (5 each arm)

-Rest 1:00 b/t Rounds-

FRIDAY

AMRAP 24
24 American KB Swings
12 Down Ups
6 Lunges (each leg)
24 Wall Balls (thrusters)
12 Down Ups