Monday
E2MOM x 4
12/10 Calorie Bike
3 Squats Cleans, athlete’s choice
E2MOM x 4
12/10 Calorie Bike
2 Squat Cleans
E2MOM x 4
12/10 Calorie Bike
1 Squat Clean
Tuesday
E2MOM x 4
35 Double Unders
Unbroken set of Bar Muscle Ups
For time (18 min cap)
300 Single Unders, beaded rope
50 Ring Rows
40 Burpee Pull Ups
30 Box Step Up Overs, 24/20; 35s/20s
20 Single Arm Devil press; 35/20
Wednesday
E2MOM x 6; from the rack
1 Strict Press, start at 80% 1RM of strict press
3 Push Press, start at 70-75% 1RM of push press
For time (12 min cap)
Accumulate 150 Dumbbell shoulder to overhead, 35s/20s
** Each break, complete 15 push ups.
Thursday
4 X 500m Row
Rest 1 minute between efforts
4 X 30/24 Cal Bike
Rest 1 minute between efforts
4 X 500m Ski
Rest 1 minute between efforts
Friday
8 Intervals each for time
200m Run
10 Alt Dumbbell Snatches, 50/35 OR 6 Snatches, 75/50
10 Box Jump Overs, 24/20
** Rest 1:30 **
Saturday
Sunday
Go outdoors and use your fitness.
