Monday
Strength & Strength Endurance (SE)
Back Squat
7 @ 60% 1RM
7@ 65% 1RM
5 @ 70% 1RM
5 @ 75% 1RM
3X3 @ 80% 1RM
Rest 2′ b/s
Strict Pull-ups
Max Effort Strict Pullups
then
try 5 unbroken set @ 50% of your max effort in less time as possible
Work Capacity (WC)
Tuesday
Power & Power Endurance (PE)
Snatch Balance + Overhead Squat + Snatch Grip BTN Push Jerk
Every 90″ for 9′
1+2+3 @ 50% of 1RM Snatch
Power Snatch
1+1+1 @ 50% 1RM
1+1+1 @ 55% 1RM
1+1+1 @ 60% 1RM
1+1+1 @ 65% 1RM
1+1 @ 70% 1RM
1+1 @ 75% 1RM
1+1 @ 80% 1RM
1 x 5 set @ 85% 1RM
rest 2′ b/s
Aerobic Power & Lactic Training (AP)
AMRAP 3′
21 American Swing @24/16Kg
15 Burpees Box Jump Over
9/6 Cal Assault Bike
rest 3′ x 4 set
Insert your Score
Wednesday
Strength & Strength Endurance (SE)
tempo training 5.3.X.0 – 5 inches Deficit Romanian Deadlift
3 x 5 @ 35% of 1RM Deadlift
rest 90″ b/s
Deadlift
5 x 10 t&go @ 70% 1RM
rest 3′ b/s
Strict HSPU
Max Effort Strict HSPU
Strict HSPU + Kipping HSPU + Strict HSPU
30% of your m.e. strict + 60% of your m.e. strict + 30% of your m.e. strict
rest 2′ x 4 set
Work Capacity (WC)
For Time
600m Row
12 Double Dumbbells hang C&J @22,5/15Kg
12 GHD Sit-ups
400m Row
14 Double Dumbbells hang C&J @22,5/15Kg
14 GHD Sit-ups
200m Row
16 Double Dumbbells hang C&J @22,5/15Kg
16 GHD Sit-ups
Insert your Score
Friday
Power & Power Endurance (PE)
Tall Clean + Thrusters
1+5 x 4 set @ 35% of 1RM c&j
rest 90″ b/s
Power Clean & Push Jerk
1+1+1 @ 50% 1RM
1+1+1 @ 55% 1RM
1+1+1 @ 60% 1RM
1+1+1 @ 65% 1RM
1+1 @ 70% 1RM
1+1 @ 75% 1RM
1+1 @ 80% 1RM
1 x 5 set @ 85% 1RM
rest 2′ b/s
Aerobic Capacity (AC)
For Time
2000/1800m Row
OTM 20 DU
Insert your Score
Saturday
Strength & Strength Endurance (SE)
Alternated Double Kettlebell Floor Press
20 reps @ 2×24/16Kg
rest 2′ x 3 set
Bench Press – first rep with 1″ stop at chest
7 @ 60% 1RM
7@ 65% 1RM
5 @ 70% 1RM
5 @ 75% 1RM
3X3 @ 80% 1RM
Rest 2′ b/s
Handstand Walk
max meter in 20″
EMOM 6′
Complete your max effort completed in 20″
Work Capacity (WC)
1st – 250/220m Row
2nd – 8 Burpees Toes to bar
3rd – 1 Squat Snatch + 3 Overhead Squat @ 75% of 1RM Snatch