MBS Workout
5 Sets (Moving @70-75% intensity) 10 Dumbbell Incline Bench 14 Double Dumbbell Front Foot Elevated Split Squat (7 each leg) 20 Kettlebell High Pull 50ft Sandbag Carry + 3 Sandbag Squat + 50ft Sandbag Carry + 3 Sandbag Squat + 100ft Sandbag Carry 20 Abmat
Bodyweight: Acai
For Time: 21 Single Arm X-Jump (no jump) (left) 21 Single Arm X-Jump (no jump) (right) 21 Burpee Box Jump Overs (24"/20") 15 Single Arm X-Jump (no jump) (left) 15 Single Arm X-Jump (no jump) (right) 15 Burpee Box Jump Overs (24"/20") 9 Single Arm X-Jump (no
Madagascar
2 sets @ consistent effort (75-80% pacing) 4 Rounds of Cindy 20/15 Calorie Echo Bike -rest 5 minutes b/t sets- *Strict Scaled Cindy: 5 Pull Ups (OR 10 Banded Pull Ups) 10 Push Ups 15 Air Squats
Alex and Marty (Open)
For Time 15-12-9-6-3 Devil Press (2x50/35) 30-24-18-12-6 GHD Sit Ups
11 Min at RPE3 Surge at RPE6 for 2 Min every 5 Min. -Rest 2 Min- 9 Min at RPE3 Surge at RPE6 for 90 Sec every 4 Min -Rest 2 Min- 7 Min at RPE3 Surge at RPE6 for 1 Min every 3 Min Total: 27 Min
“HUNT Power Hour”
Warm Up 2 Rounds 2:00 Row Banded Hip Series -Rest 5:00- Work to Moderate 3 Power Clean in 10:00 -Rest 5:00- 10 Min EMOM 50 Double Under 5 Axle Clean and Jerk (135/95) -Rest 5:00- 3 Rounds 50 Cal Row 50 Box Jump (24/20)
Week 9 Day 4
Successory Work 3 Sets 10 Step Up 15 Sit Up :30-:45 Plank 1 Power Clean and Jerk @ 65% 1 RM Power Clean and Jerk 1 Power Clean and Jerk @ 70% 1 RM Power Clean and Jerk 1 Power Clean and Jerk @ 75% 1 RM
Bodyweight: Melman
In 15 Minutes complete: 1600m Run
Cuban Sandwich
AMRAP 15 Minutes 1-2-3-4 Rope Climbs 25-50-75-100ft Sled Push (180/145)
Echo Bike Workout
5 Sets 1 Min at RPE8 1 Min at RPE1-2 1 Min at RPE4-5 1 Min at RPE1-2 1 Min at RPE8 *Rest 90 Sec between sets.
Tuna Melt
AMRAP 20 500m Bike Erg 50ft Farmers Dumbbell Walking Lunge (2x50/2x35) -Rest 5:00- AMRAP 20 250m Ski 100ft Sled Pull (Moderate) 100ft Sled Push (Moderate)
Week 8 Day 3
Snatch Balance + Overhead Squat + Snatch Balance @ 70-73% 1 RM Snatch Balance Snatch Balance + Overhead Squat + Snatch Balance @ 75-80% 1 RM Snatch Balance Snatch Balance + Overhead Squat + Snatch Balance @ 83-85% 1 RM Snatch Balance Snatch
