Jodie and I will be going to Iceland for 8 days, so I figured I would post the full weeks workouts. Didn’t want to leave it to chance that something might happen to any of the posts.

Monday
21 Power Snatches@95/65
9 Muscle-Ups
15 Power Clean and Jerks@135/95
7 Muscle-ups
9 Squat Clean Thrusters@155/105
5 Muscle-Ups

Alpha – As written
Bravo – 15 Chest to Bars or Pull-Ups instead of Muscle-Ups
Charlie – 15 Pull-Ups instead of muscle-Ups, 95/65 for Snatches and Clean and Jerks
Delta – 20 DB Snatch, 20 ring rows, 15 DB GTO, 20 Ring Rows, 15 DB Thrusters, 20 Ring Rows

Extra
Tempo Bench Row8-8-8; 3 sec eccentric on each rep
Overhead BB hold accumulate 2 min in under 3 min@80-100% of your strict press max

Tuesday
Tempo Squat – 5-5-5-5; 4 sec eccentric, 2 sec pause at bottom. This tempo is only on the first two reps

AMRAP 8
Run 200
Rest :30 Sec

Extra
Rear foot elevated tempo split squat – 6-8 x 3, tempo of 3 sec eccentric + 2 sec pause at top
Pallof Press – 10 each side x 3

Wednesday
DB Tempo ALT Bench Press – 12-12-12-12(6 each side)

21-15-9
TTB
HSPU
Burpee

Alpha – As written
Bravo – Hanging Knee 2 Chest, Box HSPU, Burpee
Charlie – Hanging Knee Tuck, z-Press, Burpee
Delta – Toes to The Rig, z-Press, Burpees

Extra
Bat Wings10-10-10
Russian Twists – 20-20-20

Thursday
EMOM 30
Bike :30 Sec
Run 200
Step-Ups x 12(alternating)
Ski :30 Sec
L-Sit or N-Sit :15 Sec

Friday
AMRAP :60 Sec
5 Deadlifts@275/175
6 Box Jump Overs@24/20
Bike Max Cals In Remaining Time
Rest 3 min x 7

Extra
Single Leg Deadlift – 8-8-8
Single Arm High Pulls – 8-8-8