Monday

–Nutritishop¬†¬†Samples–

OTM x 30

Odd:1,3,5,etc.
1 Deadlift ^
1 Hang squat clean
1 Front Squat
At the top of 1 dead, execute 1 hsc, stand it up and finish with 1 front squat.
Start at 95/65, increase weight as desired.

Even:2,4,6,etc.
14 med ball twist

Tuesday

-bent over row with KB 4×8 each arm

-For time:
1000m row buy in:
50 du`s
40 burpees
50 pull ups
40 KBS 55/35 (full)

after the row Buy in: complete remaining reps/sets as desired.

 

Wednesday

Press 1 Rep Max

Remaining time: open gym

 

Thursday

 

10 min AMRAP
50 Squat cleans 115/85
50 goblet squats
50 burpees
50 box jumps
Complete however you`d like does not have to be done in order.

Friday

Tabata- core work

– handstand hold

– planks

– superman

– hollow rocks

– side planks

– L sits

 

 

Saturday

Murph – cookout
9:30-12:30

-1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run

Please help out, bring your favorite side dish and/or beverage.

chicken and burgers on the grill.