Cycle 42 Week 2

Monday

A1. Deadlift x 5/4/3

A2. Ring fallout 2 x 10

A3. Pallof twist 2 x 10 r/l

B1. Banded 1/2 kneeling landmine press 2/3 x 8 r/l

B2. Landmine rotation (1/2 kneeling) 2/3 x 8 r/l

B3. FFESS 2/3 x 8 r/l

Cond: 8 mins

Burpee x 8

Slam x 8

Sit up x 8

Ring row x 8

Tuesday

Inchworm w/ push up 2 x 6

S/L RDL (dbl KB) 2 x 6 r/l

Chins 2 x 6 (tempo/pause if possible)

A1. Push press 3 x 5

A2. KB Step up 2/3 x 5 r/l

A3. (Weighted O/H) Hollow hold 2 x 30s

Cond: 3 min round X 3 rest 60s between rounds

KB C+Px 10 (alternating)

Hanging leg raise x 10

Jump Lunge x 10 r/l

Wednesday

A. 4 rounds

Push Press x 5

Box Jump x 5

Pause Front Squat x 5

Chins/Row x 5/10

BB Reverse Lunge x 5 r/l

KB Swing x 10

B1. KB Push Pulls 2 x 10

B2. Plate Crunch 2 x 10

B3. Ring body saw 2 x 10

Cond: Stay for 3 bouts: 20/10

Ropes/ Jump Lunge/ Hanging leg raise/ Rot slam

Thursday

Pause Bear crawl 2 x 2 widths (forward + reverse)

Reverse crunch 2 x 10

1/2 kneeling plate chop 2 x 10 r/l

A1. Bench x 5/10/15

A2. KB Reverse Lunge w/ pulse 2/3 x 6 r/l

A3. Pull ups 2/3 x max

Cond: 3 min round X 3 rest 60s between rounds

KB Snatch x 5 r/l

Push up x 8

Jump Squat x 8

Friday

TGU warm up – light weight/no weight – alternating for 5 mins

A1. Forward Lunge 3 x 5 r/l

A2. Wall Handstand hold 2 x 20-30s

A3. Banded plank rot 2 x 8 r/l

B1. BO Row 3 x 10 (pause)

B2. Ring Row x 10

B3. Ring dips 3 x 10 /BW max

B4. Push up 3 x 10

EMOM: 10

BB Push press x 5

BB Jump Squat x 5

Burpee x 2