Monday
Warmup (WU)
3 Rounds for quality
10/8 Cal Row – Stiff Legs Damper 8
20m Crab Walk
8 Single Kettlebell Jefferson Curl
30″ Ring L-Sit Hold
Strength (SE)
Pin Deadlift
5 x 8 @ – Start from 80% 1RM deadlift and build Heavy
Rest 2′ between sets
Deadlift
Every 30″ x 8′
2 reps @70% – 1st rep Tempo Training 5.1.5.1
Conditioning (MC)
4 Rounds – For Time
15 Cal Row
12 Double Dumbbell Deadlift 22.5/15kg
9 Double Dumbbell Hang Power Clean
6 Double Dumbbell STOH
Tuesday
Warmup (WU)
3 Rounds for Quality
4 + 4 Single Kettlebell Sumo Deadlift
4 + 4 Single Kettlebell Hang Power Clean
4 + 4 Single Kettlebell Front Squat
4 + 4 Single Kettlebell Push Jerk
Power (PE)
Hang Power Clean + Hang Squat Clean
Every 1’30 x 6 Sets perform
1 + 1 start @ 60% 1RM – Build as you feel till 85%
Front Squat
5 sets x 3 @ 85% 1RM
2′ rest b/s
Conditioning (MC)
3’ON – 2’OFF x 4 Sets
20 Cal Assault Bike
8 + 8 Single Dumbbell Thruster 22.5/15kg
Max Effort Power Clean @ 50% 1RM Clean
Wednesday
Warmup (WU)
EMOM 6′
1. 45″ “PVC” Over Head Squat
2. 45″ Banded Good Morning
3. 45″ Assault Bike – Only Arms
Strength (SE)
Hip Squat Snatch
3 Reps – Start from 20/15Kg
Power Snatch
Every 30″ x 8′
2 reps @60% 1RM Snatch
Squat Snatch
Every 30″ x 8′
1 @75% 1RM Snatch
Conditioning (MC)
15′ AMRAP
8 Pull Ups
6 Toes to Bar
4 Bar Muscle Ups
40m Single Dumbbell Over Head Walking Lunges @22.5/15kg
Friday
Warmup (WU)
5 Rounds For Quality
10m Bear Crawl – For Quality
20m Single Dumbbell Over head Carry
5 + 5 Single Dumbbell Renegade Row
5 Tempo Push Ups – 5.5.X.1
Power (PE)
Push Jerk
in 15′ window find 3RM
then
5 x 12 Double Kettlebell Seated Press @2×16/12kg
1’30 rest b/s
Conditioning (MC)
For Time
Team of 2
100 GHD Sit Ups
100 C2B
100 Front Face Burpees Over the Bar
Saturday
Warmup (WU)
2 Sets for quality
30″ Hold Bottom Position – Vertical Spine and Full Feet Platform
8 + 8 Split Stance Barbell Good Morning
5 Wide Stance Kang Squat
Strength (SE)
Back Squat
5 Sets x 7 @ 65% 1RM – 1st rep Tempo 5.5.1.1
2′ rest b/s
then
Over Head Squat
5 Sets x 3 – Start from 45% 1RM Snatch and build as you feel
1’30 rest b/s
Conditioning (MC)
5 Rounds For Time
8 GTOH @45/30kg
10 Front Face Burpees Over the Bar
then
5 Rounds For Time
12 Cal Bike Erg or Assault Bike
5 Squat Snatch 45/30kg