Monday
Comments
Warmup (WU)
4 Rounds
10/8 Down & Up
10 Air Squat Jump
10 Push Ups
Strength (SE)
Deficit Deadlift
Every 2′ x 7 Sets
5 reps @50% 1RM Deadlift (No Touch & Go, Reset on Starting Position)
Double Dumbbell Romanian Deadlift
4 Sets x 12 @2×22.5/15kg
1’30 rest b/s
Conditioning (MC)
Every 3′ x 24′ perform:
12 American Swing @24/16kg
12 Box Jump Over
12 Cal Row
Tuesday
Comments
Warmup (WU)
Yoga “Snatch Barbell” Routine
3 Sets of
5 Push Press “BTN”
5 1/4 OHS
5 1/2 OHS
5 Over Head Squat
5 Snatch Balance
5 Squat Snatch Below the Knee
Power (PE)
Hang Power Snatch
Every 90″ x 6 Sets
3 Hang Power Clean + 3 Hang Squat Clean @40% 1RM Clean
Push Press
Every 90″ x 6 Sets
4 reps @70% 1RM
Conditioning (MC)
For Time
50 Burpees Over The Rower
then
3 Rounds
35 Double Unders
15 Hand Stand Push Ups
Wednesday
Comments
Warmup (WU)
8′ Work Time
5′ Assault Bike – 30″ Forward Spin / 30″ Backward Spin
5′ Row or Ski – 30″ Easy / 30″ Fast
Strength (SE)
Front Squat T.U.T
8 Sets x 5 reps @55% 1RM – Tempo 3.3.X.3
2′ rest b/s
Double Dumbbell Suitcase Split Squat
5 Sets x 10 + 10 @2×30/20kg
1’30 rest b/s
Conditioning (MC)
12’AMRAP
15 Toes to Bar
12 Burpees Box Jump
9 Ring Muscle Up or 9 Hip to Ring
6 Deficit Hand Stand Push Ups (2 Plate @20kg)
Friday
Comments
Warmup (WU)
3 Rounds For Quality
30 Single Under
10 Hollow Body Rock
15 Reverse Single Under
10 Bumper GTOH
Power (PE)
Hang Squat Snatch + Hang Power Snatch
Every 90″ x 6 Sets
3 + 3 reps @45%
Push Jerk Behind The Neck
Every 90″ x 8 Sets
4 reps (Catch & Go) @60% 1RM Snatch
Conditioning (MC)
For Time
5 Rounds of Cindy
Then
In the remaining time Find 3 RM Power Clean Touch & Go
Saturday
Comments
Warmup (WU)
3 Rounds “For Quality”
5 Scapula Pull
5 Swing
5 Burpees Touch the Target
10/8 Cal Ski or Row
Strength (SE)
Strict Press – No Bouncing
7 Sets x 5 – Start @45% 1RM and build up as you feel
1’30 rest b/s
then
Ring Pull Ups
5 Sets x Max Effort – till failure
1’30 rest b/s
Conditioning (MC)
2’AMRAP
12 Double Kettlebell Russian Swing @20/12kg
Max Effort Calorie Bike