🔷 Reminder: we can modify each workout to how you are doing that day. If you aren’t feeling 100% we aren’t going to push you to increase load, speed, etc. and instead just have you do movements and loads that are appropriate for you to move around and leave feeling better. Even if you are 100%, you should leave feeling better rather than destroyed. Only 1-2 times per week should you push intensity and that’s only if you are a consistent fitness-er (4-5) days per week.
Programming
-Monday-
Strength: Clean & Jerk
Workout: C&J + Box Jump
-Tuesday-
Strength: Back Squat
Workout: Run, Walking Lunge, Toes-to-Bar
-Wednesday-
Strength 1: Bench Press + DB RDL
Strength 2: Strict Pull Up + Weighted Situp
Sprint Finisher: DB Snatch + Lateral Burpee over DB
-Thursday-
Workout: Run/Row/Bike, Suitcase Carry, Single-Arm DB Push Press, Jump Rope
Accessory: cool-down with foam roller
-Friday-
Strength: Hang Power Clean + Front Squat
Workout: Deadlift, Hang Power Clean, Front Squat
-Saturday-
TBD