THURSDAY

Skill: recovery row

15 min 

Strength: muscle up transition drill 

5x4 sets 

Bob Appleby
WEDNESDAY

Strength: 3 sets

8 strict press 

12 Russian kb swings

Conditioning: 12 min amrap 

50ft kb front rack lunge 

10 t2b

Bob Appleby
TUESDAY

Strength: Deadlift 

3x5 sets building 

Conditioning: 4 rounds

400m run 

12 strict pull ups 



Bob Appleby
MONDAY

Strength: E3MOM x4 rounds

3 hang power cl + 3 push press

Conditioning: 20 min amrap 

20 burpees

10 back squats (bodyweight) 

Bob Appleby
SATURDAY

3 ROUNDS OF:
  10 SNATCHES
  12 BAR-FACING BURPEES
THEN, REST 3 MINUTES BEFORE CONTINUING WITH:
3 ROUNDS OF:
  10 BAR MUSCLE-UPS
  12 BAR-FACING BURPEES

MEN SNATCH 95 LB. / WOMEN SNATCH 65 LB.
TIME CAP: 12 MINUTES

Bob Appleby
FRIDAY

3 rounds of:
  10 snatches
  12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
  10 bar muscle-ups
  12 bar-facing burpees

Men snatch 95 lb. / Women snatch 65 lb.
Time cap: 12 minutes

Bob Appleby
THURSDAY

Conditioning: E4MOM x 4 rounds

500m row + 8-12 hspu (strict)

Core: 4x10 strict leg lifts 

Bob Appleby
WEDNESDAY

Strength

A. E2MOM 12 (6 sets)

3 squat cleans 75%

B. front squat 

1x5 building 

Dumbbell bent over rows

12x3

Bob Appleby
TUESDAY

Strength: 4 sets 

5 bench press

8-12 strict pull ups 

Conditioning 

3 min amrap 

200m run w/ remaining time max effort 

burpee over box 

rest 2 min 

4 min amrap 

500m row w/ remaining time max effort 

burpee over box 

rest 2 min 

5 min amrap

200m run + 500m row 

w/ remaining time max effort 

burpee over box

Bob Appleby
MONDAY

Monday 

Strength: deadlift speed reps (resets)

5x5 @70-75%

Conditioning: 42-30-18

kb swings

double unders

10 burpees after each round

Bob Appleby