Mush!

(Athlete)

Hang cleans 7 sets of 5 @ 70%

Overhead squats 7 sets of 5

Back squats 5 sets of 2

Sled pulls 25 yards going forward, 25 yards shuffling backwards x 10

(Beginner)

circuit 4 rounds

Ball slams x 10
Push press x 10
Lunges x 10 each leg

Intro to dropsets

(Athlete)

Chest to bar pull ups 10 EMOM for 10 minutes
Regular pull ups 10 EMOM for 10 minutes

Bent over barbell rows 5 sets of 6

Dropset dumbbell curls. Grab 3 different sets of dumbbells. one heavy set, one medium, and one light. Go til failure on each set starting at heavy and ending at light without stopping. Do this 4 times.

Stationary bike 20 minutes 1 minute hard, 1 minute light.

(Beginner)

3 rounds
Plank hold 30 seconds
Air squats x 10
Pushups x 10
Jumping jacks x 20

Its all fun and games until the tgu

(Athlete)

Bench press 5,5,3,3,1,1

Push press 5,5,3,3,1,1

Alternating dumbbell incline bench press 8 each arm 4 sets. (One arm is always in the air)

Ring dips 5 sets of max reps

Turkish get ups 30 each side

(Beginner)

Bench press 3 sets of 10

Incline bench 3 sets of 10

Alternating dumbbell press 3 sets of 10

2k row

Put some heavy weight above your head

(Athlete)

2 rounds
20 kettle bell swings
20 box jumps

Hang snatch 5,5,5,3,3. 75% for all the sets of 5 and 80% for the sets of 3.

Push pressĀ 6 sets of 4.

2 rounds
20 burpees
20 bent over rows
20 kettle bell swings

(Beginner)

3 rounds
Deadlift x 10
Pushups x 10
Box jump x 10

“MOM.. THE MEATLOAF!”

(Athlete)

Weighted pullups x 50 @ 20 lbs.
Normal pullups x 50
Assisted pullups x 50

Deadlift 7 sets of 3 @ max possible weight.

Alternating turkish getups 10 each side @ 70 lbs.

Row 30 seconds on 30 seconds off max power output for 10 rounds.

(Beginner)

3 rounds

Thrusters x 20 @ 45 lbs.
Assisted pullups x 10