10/03/26

A.

For Max Loading over 10 sets: 

Every 2 for 20:00:

200m Run

6 Unbroken Overhead Squats*

*athletes choose weight, can increase/decrease as necessary 

B.

EMOM 10:

Squat Snatch + Hang Squat Snatch 

C.

EMOM 15:

Min 1 - :30 of Sandbag to Shoulder (150/100#)

Min 2 - :30 of Bar Muscle-ups

Min 3 - :30 of Freestanding HS Hold 

Comp Extra on Tuesday -  

For time: 

100’ Farmer’s Carry AHAP 

5 Rope Climbs (15’)

100’ Farmer’s Carry AHAP 

4 Rope Climbs (15’)

100’ Farmer’s Carry AHAP 

3 Rope Climbs (15’)

100’ Farmer’s Carry AHAP 

2 Rope Climbs (15’)

100’ Farmer’s Carry AHAP 

1 Rope Climbs (15’)

Extra lifting 

A.

Scapular Depression

3x10

Pull-ups

10,10,Max

DB Pull-Overs

3x8

B.

Slight Incline DB Bench

4x8

C.

Straight Arm Pull-Downs

5x10

Seated Incline Curls

5x10

D.

Single Leg Calf Raise 

1x50

Banded Anterior Tib Raise 

1x50