Monday
Comments
Warmup (WU)
4 Rounds
10 Bumper GTOH
5 + 5 Mix Grip Scapula Pull
2 Wall Climb
20″ Hand Stand Hold
Strength (SE)
Box Front Squat
Every 2′ x 7 Sets
6 reps @80% 1RM (Seat on the box, reset your hip and re-engage legs drive up)
Double Kettlebell Front Rack Walking Lunges
4 Sets x 10m + 10m @2×20/12kg
2′ rest b/s
Conditioning (MC)
AMRAP 16′
1.5k Row
150 Double Unders
50 A.Swing @24/16kg
25 HSPU
Tuesday
Comments
Warmup (WU)
Yoga “Snatch Barbell” Routine
3 Sets of
5 Strict Press “BTN”
5 1/4 OHS
5 1/2 OHS
5 Over Head Squat
5 Drop Snatch
5 Jumping Over Head Squat
Power (PE)
Hip Squat Snatch
EMOM 12′
2 reps @45% 1RM – Focus on High Speed Drive Under and Solid Catch
Hang Squat Snatch
EMOM 12′
2 reps – Start from 50% and build up by feel
Push Jerk Behind the Neck
Every 90″ x 6 Sets
4 reps @70% 1RM
Conditioning (MC)
For Time
100 Burpees Box Jump Over
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)
Sumo Deadlift T.U.T
8 Sets x 5 reps @55% 1RM – Tempo 3.1.3.1
2′ rest b/s
Double Dumbbell Front Rack Cossack Squat
5 Sets x 8 + 8 @2×15/10kg
1’30 rest b/s
Conditioning (MC)
3’AMRAP / 2′ Rest x 5 Round
5 Burpees Toes to bar
5 Burpees Over the Bench
5 Weighted Burpees @2×32/24kg Kettlebell
5 Burpees Pull Ups
Friday
Comments
Warmup (WU)
3 Rounds For Quality
10 Cal Assault Bike – 5 Legs/5 Arms
10 Arch Body Rocks
12 Reverse Lunges Alternated
10 Lateral Step Up Over
Power (PE)
Hip Pull + Hang Power Clean
Every 90″ x 6 Sets
1 + 3 reps @60% 1RM Clean
Squat Clean
Every 90″ x 8 Sets
4 reps (Touch & Go) Start from @40% 1RM and build up by feel
Conditioning (MC)
For Time
Benchmark – BARBARA
Saturday
Comments
Warmup (WU)
3 Rounds “For Quality”
10 Cal Row or Ski
6 Back Thruster empty barbell
10 Down & Up
10 Jump Over The Bench Alt.
Strength (SE)
Bench Press – Narrow Grip
7 Sets x 8 – Start @45% 1RM and build up as you feel
1’30 rest b/s
then
Ring Chin Ups
5 Sets x Max Effort – till failure
1’30 rest b/s
Conditioning (MC)
20’AMRAP
250m Row
15 Pull Ups
10 Ring or Box Dips
5 Power Clean @50/35kg
250m Row
15 Toes to Bar
10 Push Ups
5 Power Snatch @50/35kg