FRIDAY

Strength: Front Squat
Heavy Set of 3

Conditioning
AMRAP 5:
15-12-9:
Kettlebell Swing (70/53)
Front Squat (155/105)
Calorie Row

Rest 5 Minutes

AMRAP 5:
15-12-9:
Kettlebell Swing (70/53)
Front Squat (135/95)
Calorie Row

Matt McCloghry
THURSDAY

Strength: hang power clean
3x3 ahap

Conditioning
On the 4:00 x 4 Sets:
75′ Walking Lunge
8 strict pull ups
15 Deadlifts (185/135)

Matt McCloghry
WEDNESDAY

Skill
A. 5 min handstand walks/hold
B. 3x10 leg lifts

Conditioning: 4 rounds
12 dips
15 kB swings (heavy)
400m

 

Matt McCloghry
TUESDAY

Conditioning A
100 Double Unders
10 Hspu
80 Double Unders
8 Hspu
60 Double Unders
6 Hspu
40 Double Unders
4 Hspu
20 Double Unders
2 Hspu
Conditioning B
AMRAP 18:
200 Meter Run
16/12 Calorie Row
12 Chest to Bar Pull-Ups
8 Snatches (75/55)

Matt McCloghry
MONDAY

Strength:
5 Sets:
Clean Pull
Hang Squat Clean
Push Press
Squat Clean Thruster
Build to moderate load. Rest as needed between sets, but no more than 1 minute.

Conditioning
For Time:
21 Over Barbell Burpees
21 Power Cleans (135/95)
15 Over Barbell Burpees
15 Hang Squat Cleans (135/95)
9 Over Barbell Burpees
9 Thrusters (135/95)

Matt McCloghry
SATURDAY

Partner workout: 20 min amrap 

10 wall climbs 

200m med ball run 

20 t2b

200m med ball run 

30 over box jumps 

200m med ball run

Matt McCloghry
FRIDAY

Strength: Emom 8
3 power snatch 155/105

Conditioning: 20 min amrap
10 burpees
250 m row
10 pull ups

Matt McCloghry
THURSDAY

Conditioning: “Grace”
30 power clean and jerk
135/95

Strength
Back squat 5x5 @ 70%

Matt McCloghry
WEDNESDAY

Conditioning:
Row 3000 meters for time

Strength: 3 rounds
20 slow pistols, weight if possible
1 min plank

Matt McCloghry
TUESDAY

Strength: 5 min amrap
HSPU (strict if possible)

Strength 2: floor bench
3x6 heavy

Conditioning: 10 min amrap
8 Burpees
8 over box jumps
30 double unders

Matt McCloghry