Monday
Week 2, Day 1
20 rep Backsquats
rest then
10 Rounds for time:
3 Front Squats (135lbs/95lbs)
2 Jerks
4 Toes to Bar
1 Bar Muscleup
If you don’t have Bar Muscleups complete 6 Toes to Bar.
Tuesday
AMRAP in 15 mins of:
10/8 Calorie Assault Bike
30 Double Unders
5 Deadlifts (245lbs/170lbs)
Wednesday
Week 1, Day 2
20 rep Backsquats
Snatches
In a 20 min window:
Complete 8 reps at 85%
Thursday
For time:
Row 100 Calories
30 Power Cleans
30 Front Rack Lunges (135lbs/95lbs)
30 Burpees to a 6 inch target
Friday
Week 2, Day 3
20 rep Backsquats
rest then
6 Rounds for time of:
5 Overhead Squats (115lbs/80lbs)
5 Strict HSPUs
5 Strict Pullups
No handstand pushups? Barbell Push Press
No pullups? Ring Rows
Saturday
9am Members Only Gainz
Sunday
9am Members Only
Crystals Sunday