22 THURSDAY
Functional BB + Aerobic Power

Ax3;
A1. Single Arm DB Bench Press x6-8 each arm, build
A2. Dragonfly x5; slow eccentric
A3. Single Leg Deadlift x6-8 ech leg; build
weighted or unweighted

B. "Michael" [under 25-30 min]
3 Rounds for time;
800m run
50x Back Extensions
5...

21 WEDNESDAY
Oly Tech/Battery + Aer P-Chain Muscle Endurance

A. 3 position power snatch;
high hang, below knee, floor;
one set every 2 min for 10 min; build

F: 5 reps hang power snatch
P/S: as rx; build

B. EMOM 5; Power Snatch;
3 reps EMOM at toughest load from A;
NOT to...

20 TUESDAY
Thruster/Skill-Density Aerobic Muscle Endurance


A. Thruster; Build up to 3RM from rack;

F: 5x Front Squat + 5x Push Press
[all fsq, then all ppr]
P/S: build to tough set of 3 rep thruster

B. Alt EMOM 15;
start at worst station; rotate through
1. Row/Airdyne; 10/8...

Ax4;
A1. 2KB Front Rack Box Step Up x6-8 each leg, rest 30 sec
F: KB Front Rack Lunge
P/S: 2kb Front Rack Box Step Up


A2. Single Arm DB Bent Over Row x8;
30x1 each arm, rest 60 sec
all groups;


B. Aerobic Power
20 min AMRAP;
Run 400m +
9x Lunge each leg +
12x Box Jump + Ste...

15
THURSDAY
Functional BB/Skill + Odd/Aerobic

Ax3-4 sets;
A1. Single Arm DB Bench Press x8-10each arm
A2. Single Leg Glute Bridge x8-10 each leg,
weighted or unweighted
A3. Handstand Hold/Handstand Walk
F: Wall Walk x3-4 reps
P: Handstand hold free or wall: 20-30 sec
S: Hands...

14
WEDNESDAY
UB Pull Technique + Aerobic Power

Ax3 for technique/Skill
A1. Rope Climb
F: Rope Pulls x5-6 reps
P: Rope Climb x1-2 reps
S: Rope Climb Legless x1-2 reps

A2. Hollow Rock x10-12
F/P; as rx;
S: w/load for quality

A3. Heavy Carry or Sled Push;
your choice;
20-30 sec @to...

13
TUESDAY
Oly Tech + CP Battery + Aerobic Muscle End


A. Power Clean;
1x Clean Extension +
1x Hang Power Clean +
1x Power Clean;

one set every 2 min for 10 min; build to a
moderate/tough set quickly to work off of for part B.

F: 3x DL + 3x hang Power Clean @light load
for...

12
MONDAY
Squat Endurance + Aerobic Power

A. Back Squat; 3x8-10 reps; across; rest 2-3 min
get at a weight they can do all 3 working set

F: 8-10 reps; 30x1 tempo; hold tempo & focus on form
P/S: as rx - adjust load based on need

B. 3RFT;
400m Run
25x Wall Ball
15x Toe to Bar

F:...

Workout 18.3


Fitness:

2 rounds for time of:
100 single-unders
20 overhead squats
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches
100 single-unders
12 chin-over-bar pull-ups

Men perform 45/35-lb. OHS, 35/20-lb. DB snatches

Time cap: 14 minutes

Perf...

Mixed/Odd object



A. 3-4 sets

Turkish Get Up x3 each arm

rest 30

KB Halo x5 each side

rest 30

Goblet Squat x10

rest 30

Dragonfly x5 slow & controlled



Load as needed



B. 2 RFT

Run x400M/500m Row

200M Sandbag or Goblet Carry

DB Bear Crawl x 6 lengths of the gym

Alt. Reverse Lunge...