Monday
Comments
Warmup (WU)
3 Rounds
10/8 Cal Bike
12 Russian Swing
9 Goblet Squat
6 + 6 Single Kettlebell Push Press
Strength (SE)
Front Squat T.U.T – Tempo 3.3.X.3
Every 90″ x 8 Sets
5 reps @75% 1RM
Thruster
3 Rounds of:
7.7.5.5.5.5.3.3.3 – 20″ rest b/s – @40/25kg
2′ rest b/rounds
Conditioning (MC)
For Time – 12′ CAP
2k Row – Score 1
then
For Time – Score 2
42 – 30 – 18
Double Unders
Dumbbell Snatch @22.5/15kg
Tuesday
Comments
Warmup (WU)
Yoga “Jerk” Routine
3 Sets of
5 “BTN” Strict Press
5 Strict Press
5 “BTN” Push Press
5 Push Press
5 “BTN” Push Jerk
5 Push Jerk
Power (PE)
Push Jerk
EMOM 12′
2 reps @60% 1RM – 2″ hold in power position
Double Kettlebell Push Press
EMOM 10′
5 reps @2×20/12kg
Seated Dumbbell Strict Press
Every 90″ x 6 Sets
6 + 6 @2×22.5/15kg
Conditioning (MC)
20’AMRAP
Team of 2 – Accumulate
10k Bike Erg or 12k Assault Bike
while
150 Hang Power Snatch @30/20kg
Wednesday
Comments
Warmup (WU)
6′ Work Time
30″ Assault Bike
1′ Ski Erg
Strength (SE)
Deadlift T.U.T
8 Sets x 3 reps @75% 1RM – Tempo 3.1.3.2
2′ rest b/s
Double Kettlebell Deficit Sumo Deadlift
5 Sets x Max Effort @2×32/24kg
1’30 rest b/s
Conditioning (MC)
1′ AMRAP
8 Box Jump Over
Max Effort Devil Press @2×22.5/15kg
4′ Rest x 5 Sets
Friday
Comments
Warmup (WU)
Yoga Barbell “Snatch” Warm Up
2 Sets of:
5 Muscle High Pull
5 Hip Muscle Snatch
5 Push Press “BTN”
5 Over Head Squat
5 Hip Squat Snatch
5 Hang Squat Snatch
Power (PE)
Hang Pull + Hang Squat Snatch
Every 90″ x 6 Sets
2 + 2 reps @77% 1RM
Hip Squat Snatch + Over Head Squat
Every 90″ x 8 Sets
1 + 3 – Start from @50% 1RM and build up by feel
Conditioning (MC)
For Time
8 Rounds
20 Cal Row
15 American Swing @24/16kg
12 Burpees Over the Row
9 Hand Stand Push Ups
Saturday
Comments
Warmup (WU)
3 Rounds “For Quality”
10/8 Cal Assault Bike
6 Burpees Toes to bar
30″ Arm Plank
10m + 10m Double Kettlebell Over Head Carry – Light Weight
Strength (SE)
Hang Clean & Push Press
5 Sets x 5 @50/35kg
1’30 rest b/s
then
Barbell Bent Over Row
5 Sets x 15 @50/35kg
1’30 rest b/s