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Week 3 | 2019

Week 3 | 2019

Monday 1/14/19

  1. 8 rep heavy back squat | 275#, then 2x8 at 90% of that number 250#
  2. 8 rep heavy push press | 145#, then 2x8 at 90% of that number 130#
  3. 4x5 per leg box step-ups with 2 sec eccentric, 20" box, 95#
  4. 5 rounds for time: 4 muscle ups, 12 cleans 115#, 36 dubz | 9:26
  5. Reverse Hyper 3x20 110# & 3x6 GHD Raises

Tuesday 1/15/19

  1. 3 Position power snatch (floor, knee, hip) EMOM 10 | 135#
  2. Interval Training: Every 2 minutes for 5 rounds: 10 calorie assault bike + 10 calorie ski erg | 1:02 -1:03 splits
  3. Every Minute on the Minute (EMOM) 25 minutes (1) 18 calorie Row (2) 18 Wall Ball Shots (3) 15 box jumps (4) 9 power cleans 135# (5) rest
  4. Crossovery Symmetry Activation Series LINK

Wednesday 1/16/19

For time:
150/110 Bike Calories
-- then --
6 rounds of:
Double Kettlebell Front Rack Lunge, 53 lbs, 50 ft
8 Double Kettlebell Thrusters, 53 lbs | 26:13

Thursday 1/17/19

3.5 mile trail run | 31 minutes.

Friday 1/18/19

1,2,3,4,5,6,7,8,9,10 reps for time of: 160# Bench, 50# Sandbag squat clean, 235# Deadlift | 17:45

Saturday 1/19/19

REST DAY

Sunday 1/20/19

"Death Race"

5 Rounds for time:

5 Rounds, For Time:
15/10 Cal Assault Bike
10 Burpees | 6:23

STANDARDS:

Bike: Monitors must be reset each round. Someone else can reset your monitor for you.

Burpees: Stand tall and clap overhead

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FNX SUPPLEMENTS

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