Monday
Warmup (WU)
3 Rounds for quality
8 Tempo Kettlebell Goblet Sumo Squat – Tempo 3.3.1.1
8 + 8 Alt. Single Leg V-Ups
10 Lateral Step Up Over
Strength (SE)
Front Rack Box Squat
5 x 8 @ – Start from 80% 1RM Front Squat and build Heavy
Rest 2′ between sets
Double Kettlebell Suitcase Split Squat – Must be Heavy!!
EMOM 10′
5 + 5 reps each side
Conditioning (MC)
From 00:00 to 10:00
For Time
40 Cal Bike Erg or Assault Bike
40 Double Dumbbell Step Up Over @22.5/15kg
40m Single Dumbbell Over Head Walking Lunges @22.5/15kg
From 10:00 to 20:00
AMRAP
27-21-15-12-9-6-3
Cal Row
Hang Power Clean & Jerk @50/35kg
Tuesday
Warmup (WU)
3 Rounds for Quality
6 Max High Jump – Start from 50cm an add by feel each jump
6 + 6 Cossack to Lunges
6 + 6 + 6 Banded face Pull 3 Position Squat
Power (PE)
Snatch Balance
In 10 minutes find Heavy Double
then
6 sets of:
6 Over Head Squat @80% 1RM Snatch
1’30 rest b/s
Conditioning (MC)
17’AMRAP
150 Wall Ball @9/6kg
50 Pull Ups
20 Squat Clean & Jerk @85% 1RM
Wednesday
Warmup (WU)
3 Rounds for quality
5 + 5 Single Kettlebell Hang Squat Clean
10 Wall Squat
30″ Wall Sit Kettlebell Goblet Position
Strength (SE)
Hip Squat Clean
3 Reps – Start from 20/15Kg
Power Clean
Every 30″ x 8′
2 reps @80% 1RM Clean & Jerk
Squat Clean
Every 30″ x 8′
1 @85% 1RM Clean & Jerk
Conditioning (MC)
30′ EMOM
1. 15/12 Cal Assault Bike
2. 45 Double Unders
3. 15/12 Cal Row
4. 15 GHD Sit Ups or 20 Sit Ups
5. Active Recovery No Push Ups Burpees
Friday
Warmup (WU)
3 Rounds For Quality
5 + 5 Kettlebell Arm Bar
5 + 5 Mix Grip Scapula Pull
10 Box Pike Shoulders Tap
5 Star Push Ups
Power (PE)
Bench Press
In 15 minutes find 5RM
then
5 sets of:
12 Double Dumbbell Inclined Bench Press 2 x 20/15kg
1’30 rest b/s
Conditioning (MC)
2 Rounds For Time
20 Double Dumbbell Snatch (From Ground) 22.5/15kg
20 Box Jump Over
20 Hand Stand Push Ups
Saturday
Warmup (WU)
20m Death March – Bodyweight
20m Inch Warm Walk
20/8 Cal Ski or Row – Stiff Legs
Strength (SE)
Barbell Romanian Deadlift
5×10 @50/30kg
rest 1’30 b/s
Deadlift
5 sets x 5 @75% 1RM – 2′ rest b/s
Weighted Back Extension
5 sets x 15 (1 plate @10/5kg)
1’30 rest b/s
Conditioning (MC)
For Time
1000 m Row
3′ rest
21-15-9
Thruster 35/20kg
Push Ups
3′ rest
15-12-9
Power Snatch 35/20kg
Front Face Burpees