Monday
Comments
Warmup (WU)
Tabata Cal Assault Bike
20″ Easy – 10″ Fast x 8 Rounds
Tabata Hollow Body Rock
20″ Work – 10″ Rest
Strength (SE)
Sumo Deadlift
Every 2′ x 7 Sets
4 reps @75% 1RM Deadlift (No Touch & Go, Reset on Starting Position)
Barbell Back Rack Split Squat
4 Sets x 8 + 8 @37% 1RM Back Squat
1’30 rest b/s
Conditioning (MC)
Death by 4′
21 Front Facing Burpees Over the bar
18 Axle Bar Deadlift @45/25kg
12 Cal Bike Erg or Assault Bike
Tuesday
Comments
Warmup (WU)
Yoga “Snatch Barbell” Routine
3 Sets of
5 High Pull
5 Hip Muscle Snatch
5 Hang Power Snatch
5 Over Head Squat
5 Tall Snatch
5 Snatch Balance
Power (PE)
Hang Power Snatch
EMOM 12′
3 Hang Power Snatch
Over Head Squat + Snatch Balance
Every 90″ x 8 Sets
2 + 2 reps @70% 1RM Snatch
Conditioning (MC)
For Time
2k Row – Tie Break
then
80 Box Jump Over
30 Hand Stand Push Ups
Wednesday
Comments
Warmup (WU)
10′ Work Time
5′ Assault Bike – 30″ Forward Spin / 30″ Backward Spin
5′ Row or Ski – 30″ Easy / 30″ Fast
Strength (SE)
Deadlift T.U.T
8 Sets x 3 reps @68% 1RM – Tempo 5.5.X.1
2′ rest b/s
Double Dumbbell Suitcase Split Romanian Deadlift
5 Sets x 10 + 10 @2×30/20kg
1’30 rest b/s
Conditioning (MC)
15’AMRAP
1 Legless Rope Climb or 2 Rope Climb
12 Burpees Touch the Target
12 Toes to Ring
1 Deadlift @120/100kg
Friday
Comments
Warmup (WU)
4 Rounds For Quality
10 Down & Up
10 Hollow Body Rock
10 Goblet Thruster
10 Barbell Over Head Squat
Power (PE)
Hang Squat Clean
EMOM 12′
3 reps @70% (Touch & Go)
Power Jerk (From Rack)
Every 90″ x 8 Sets
4 Power Jerk (Catch & Go)
Conditioning (MC)
For Time
150 Cal Assault Bike
**Every minute perform 3 Burpees Box Jump Over
Saturday
Comments
Warmup (WU)
3 Rounds “For Quality”
10/8 Cal Row
10/8 Rower Pike Ups
10 Hand Stand or Box Pike Shoulders Tap Alternated
10 Down & Up
Strength (SE)
Bench Press – 3″ Chest Hold (Active)
7 Sets x 5 – Start @45% 1RM and build up as you feel
1’30 rest b/s
then
Ring Push Ups
5 Sets x Max Effort – till muscle concrete
1’30 rest b/s
Conditioning (MC)
4’AMRAP
15 Cal Row
8 Burpees Over the Rower
15 Cal Assault Bike or Bike Erg
8 Burpees Over the Bench