Recovery circuit

athlete

4 rounds at an easy pace and with light weight

front squats x 10
push press x 10
toes to bar x 10
row 500 meters
pushups x 10

beginner

3 rounds

kettle bell swings x 20
turkish get ups x 5 each side
box step ups x 10 each leg

Back to Monday

athlete

weighted pull ups 10 sets of 3

bent over rows 5 sets of 8

back extensions 5 sets of 10

amrap 14 minutes 10 pull ups 10 box jumps

beginner

lat pulldown 3 sets of 12

bent over rows 3 sets of 12

curls 3 sets of 12

2k row

its a snatch day

athlete

snatch 5,5,3,3,3,1,1 75% 80% 85%

dead lift 5,5,3,3,3,2

run for 10 minutes. 1 minute fast, 1 minute slow.

beginner

amrap of jump rope x 30 and air squats x 20 for 10 minutes

Its time to PUMP YOU UP!!

athlete

benchpress 5 sets of 10 with 60 seconds rest in between sets.

incline bench 5 sets of 10 with 60 seconds rest.

pushpress 5 sets of 10 with 60 seconds rest.

dips 5 sets of 10 with 60 seconds rest.

beginner

same workout just with 3 sets instead of 5.

My dogs face kiiiinda smells like doritos.

athlete

push press 5,5,3,3,1,1 and then pick a weight you can at least get over 10 reps with and do one set of max reps.

bench press 5,5,3,3,1,1 and then do the 10 rep deal again.

circuit 1 round for time

alternating single arm kettle bell snatches x 50 @ 50 lbs.
chest to the floor hands off the ground and back up again pushups x 50
toes to bar x 50

beginner

dumbbell push press 3 sets of 10

alternating dumbbell bench press 3 sets of 10 (one arm is still in the air while the other brings the weight to the chest)

chest to the floor hands off the ground and back up again pushups x 25