Monday
Comments
Warmup (WU)
EMOM 10′
1. 12/10 Cal Assault Bike – Only Legs
2. 12 Cossack to Cossack
3. 12 Kettlebell Goblet Step Up Over
4. 12/10 Cal Row – Stiff Legs
5. 20m Walking Lunges Bodyweight
Strength (SE)
Back Squat
Every 2′ x 7 Sets
5 reps @72% 1RM
Barbell Back Rack Reverse Lunges
4 Sets x 8 + 8 @35% 1RM Back Squat
1’30 rest b/s
Conditioning (MC)
Death by 2′
40 Double Unders
6 Clean & Jerk @40/25kg
Tuesday
Comments
Warmup (WU)
Yoga “Snatch Barbell” Routine
3 Sets of
5 High Pull
5 Muscle Snatch
5 Hang Power Snatch
5 Over Head Squat
5 Tall Snatch
Power (PE)
Snatch
In a 20′ window find 1RM
Barbell Cycling
Every 45″ x 8 Sets
4 reps @65% 1RM Snatch
Conditioning (MC)
12′ Work Time
1′ Max Cal Assault Bike
1′ Active Recovery Assault Bike
Wednesday
Comments
Warmup (WU)
EMOM 5′
Moderate pace on C2 Row @ 22 Strokes by minute
Strength (SE)
Deadlift
5 Sets x 5 reps @68% 1RM – Tempo 3.1.3.1
Barbell Good Morning
5 Sets x 12 @40/25kg
1’30 rest b/s
Conditioning (MC)
20’AMRAP
12 Double Dumbbell Snatch (From Ground) @22.5/15kg
12 Lateral Burpees Over the Dumbbells
45 Duble Unders
12 Ring or Bar Dips
12 Toes to bar
Friday
Comments
Warmup (WU)
5 Rounds For Quality
5 Strict Leg Raises
5 Burpees touch the Bar
5 Tall Clean
5 Thruster
Power (PE)
In a 20′ window find daily 1RM Clean & Jerk
then
Barbell Cycling
Every 45″ x 8 Sets
3 Squat Clean & Jerk @65% 1RM
Conditioning (MC)
For Time
1km Ski or Row
20 Ring Muscle Up – scale as Double C2B
30 Burpees Touch the target
40 Box Jump Over
Saturday
Comments
Warmup (WU)
Skill Volume Accumulation
Accumulate:
– 30 Renegade Row – Light Weight
– 20 no push-ups burpees
– 40 Situps
Strength (SE)
Pendlay Row
5 Sets x 10 – Start @35% 1RM deadlift and build up as you feel
2′ rest b/s
then
Bar Rows
5 Sets x Max Effort – till muscle concrete
1’30 rest b/s
Conditioning (MC)
7’AMRAP
20 Dumbbell Snatch Alternated @22.5/15kg
6 Ring Muscle Up
3′ rets
7’AMRAP
20 American Swing @32/24kg
6 Bar Muscle Up