Week 3 – build on last week

Backsquat 8-8-8-8-8-8

Reverse barbell lunges 12-12-12-12

Rest 90 seconds

*12 reps per leg

Barbell good mornings 12-12-12-12

Rest 90 seconds

3 supersets:

Max rear delt flies

Max L-sit hold

Thick Thursday!

Boomsauce

3 sets:

20 alternating landmine thrusters

20 single arm deadlifts (alternate @10 reps)

Rest 60 seconds

Rest 2 minutes

3 sets:

20 landmine twists

20 loaded lateral step-ups

Rest 60 seconds

Rest 2 minutes

3 sets:

20 cossacks

20 kb gorilla rows

Rest 60 seconds

*Note: Each  couplet is time capped at 9 minutes. Load wisely.

Power Points

100ft stone carry

Rest 60 seconds

200ft stone carry

Rest 60 seconds

300ft stone carry

Escalate

Part 1

Row 2k

Every 2 minutes, including minute “0” perform one unbroken set of strict ring muscle-ups

Time cap: 12 minutes

Score is total muscle-ups + time or distance

Rest 2 minutes

Part 2

Bike 3 miles

Every ½ mile, including minute “0” perform one unbroken set of strict chest-to-bar pull-ups

Time cap: 12 minutes

Score is total pull-ups + time or distance

Rest 2 minutes

Part 3

EMOM 12:

Minute one: Max broad jumps, 25ft. lengths

Minute two: Max 25’ shuttle sprints

Minute three: Max double-unders

Week 3 – Build on last week

Deadlift 10-10-10-10-10

Rest 2 minutes

Push Press 10-10-10-10-10

Rest 2 minutes

Then

5 dropsets:

Max dead stop handstand push-ups

Max strict handstand push-ups

Max kipping handstand push-ups

Rest 90 seconds

Power Points

3 sets:

10 dumbbell chest presses

10 dumbbell pull-overs

10 dumbbell skull crushers

Rest 60 seconds