Monday
General Warmup (GW)
1K Row slow pace
Activation (AT)
GHD Hold 30″ parallel from ground 1′ rest x 3 set
Overhead Back Lunges 3×10 alt. (5+5)
Power & Power Endurance (PE)
Squat Snatch 8x(1+1) 70% 1RM 2′ rest between set
OHS 5×5 60% 1RM Snatch rest 2′ between set
Strength & Strength Endurance (SE)
Back Squat 5×3 65% 1RM
Work Capacity (WC)
5′ AMRAP
21 WB 9/6
15 Pullups
9 Snatch 35/25
rest 2′
5′ AMRAP
21 Snatch
15 WB
9 Pullups
5′ AMRAP
21 Pullups
15 Snatch
9 WB
Accessory (AY)
Seated (ground) Barbell military Press 3×8 @40% 1RM Military Press
Heavy Yoke or Barbell Back rack hold 3set 30″ Hold
Tuesday
General Warmup (GW)
800m Run slow pace
Activation (AT)
Renegade Pushups 3×8 (4+4) DB 15/22.5
GHD Back Ext 3×10
Power & Power Endurance (PE)
Push Jerk From Rack 5×5 60% 1RM C&J rest 3′ between set
Aerobic Power & Lactic Training (AP)
Row Intervals
1′ Max Cal – rest 4′ x 8 sets
rest 5′ then
For Time
5 Bench Press 70% 1RM
10 Strict HSPU
30 DU
rest 2′ x 4 rounds
Stretching & Mobility (MS)
ROMWOD or Stretching and Mobility 20′
Wednesday
Warmup Accessory (WA)
Breathwork:
5x 80% of Max capacity IN then constant and total OUT
Hyperventilation 3x 10 IN and OUT as fast as you can, rest 45″ between set
Hold your Breath 80″ rest 1′, 90″ rest 1′ then max effort
Breath IN 7″ and Breath OUT 15″ x 5 set
Breath IN 10″ and Breath OUT as fast as you can
Notes Breath IN with your nose and Breath OUT with your mouth
Swim Session (AC)
400 – 100 m Warmup
rest 3′ then
100 – 50 m (50 – 25 m progressive x2 – start slow and begin fast) rest 1’ x 4
rest 3′
50 – 25 m max effort, 50 – 25 m slow recovery x 4 sets no rest between set
Cool Down 200 m slow pace
Friday
Warmup Accessory (WA)
General Warmup (GW)
3′ Bike Slow Pace
Mobility (MO)
Activation (AT)
GHD Hold 30″ parallel from ground 1′ rest x 3 sets
Front Rack Back Lunges 3×10 alt. (5+5)
Power & Power Endurance (PE)
Squat Clean 8x(1+1) 70% 1RM 2′ rest between set
Clean Pull + Shrug (2+2) x 5 set – work up to 110% 1RM of Squat Clean
Strength & Strength Endurance (SE)
Front Squat 5×3 65% 1RM of Squat Clean
Aerobic Power & Lactic Training (AP)
Work Capacity (WC)
For Time
3 Rnds For time
20 DB Power Clean 25/15
20 T2B
200 m Run
Aerobic Capacity (AC)
Accessory (AY)
Glute Bridge Axle Heavy Load 3×8
Max effort hold 2 front rack Kettlebell 32/24 rest 1′ x 3 sets
Stretching & Mobility (MS)
Saturday
Activation (AT)
3 × 8/5 Strict ChinUp
3 × 8 Barbell Row on GHD (stay parallel from ground) @30-35% of 1RM Bent ROW
Aerobic Capacity (AC)
30′ EMOM
1st Bike
2nd single arm R kt swing 16/12
3rd Row
4th single arm L kt swing 16/12
5th no pushups Burpees
6th rest
Notes. Not over 70% MHR