Monday
Strength & Strength Endurance (SE)
Front Rack Cossack Squat
Accumulate 30 alternated Reps with empty bar
Front Squat – first rep tempo 3.3.X.
5×5 @ 70% 1RM
Rest 3′ b/s
Strict Ring Rows + Push-ups
EMOM 8′
10/7 + 8/5 reps
Work Capacity (WC)
4 Rounds for Time
10 Shoulder to Overhead @60/40Kg
10 Left arm Kettlebell Overhead Squat @24/16Kg
10 HSPU
10 Right arm Kettlebell Overhead Squat @24/16Kg
Tuesday
Power & Power Endurance (PE)
Deep Power Snatch + Squat Snatch
1+1 x 2 unbroken set @ 40% 1RM
rest 2′
1+1 x 2 unbroken set @ 45% 1RM
rest 2′
1+1 x 2 unbroken set @ 50% 1RM
rest 2′
1+1 x 2 set @ 55% 1RM
rest 2′ b/s
1+1 x 2 set @ 60% 1RM
rest 2′ b/s
1+1 x 2 set @ 65% 1RM
rest 2′ b/s
1+1 x 2 set @ 70% 1RM
rest 2′ b/s
Snatch Grip Panda Pull
2 x 5 set @ 90% 1RM Snatch
Aerobic Power & Lactic Training (AP)
As Fast As Possible
20 Thrusters 30/20Kg
20 Box Jump Over
20 Wall Ball 9/6Kg
rest 3′ x 3 set
Wednesday
Strength & Strength Endurance (SE)
Double Kettlebells Deadlift
4 x 15 @ 32/24Kg
rest 2′ b/s
Every 3′ for 9′
15 Good Morning @ 40/25Kg
15 GHD Hyperextension
15 arch Rock
Strict Ring Dips
Max Effort Strict Ring Dips
Strict Ring Dips + Kipping Ring Dips + Strict Ring Dips
30% of your m.e. strict + 45% of your m.e. strict + 30% of your m.e. strict
rest 2′ x 4 set
Work Capacity (WC)
21.15.9 For Time
Pullups
Cal Row
Hang Clean @ 45/30Kg
Friday
Power & Power Endurance (PE)
Clean Pull + Squat Clean + Squat jerk
1+1+1 x 8 set @ 50% of 1RM c&j
rest 2′ b/s
Squat Clean
1+1+1 @ 50% 1RM
1+1+1 @ 55% 1RM
1+1+1 @ 60% 1RM
1+1+1 @ 65% 1RM
1+1 @ 70% 1RM
1+1 @ 75% 1RM
1+1 @ 80% 1RM
1 x 5 set @ 85% 1RM
rest 2′ b/s
Aerobic Capacity (AC)
For Time
2,5/2,2K Assault Bike
2 Rounds of Cindy
2/1,8K Assault Bike
3 Rounds of Cindy
1,5/1,3K Assault Bike
4 Rounds of Cindy
Saturday
Strength & Strength Endurance (SE)
Alternated Double Dumbbell Bench Press
4 x 12 @ 2×25/15Kg
rest 2′ b/s
Every 3′ for 9′
20/15 Push-ups
15 Double Dumbbell Push Press 2×22,5/15Kg
10 Bench Press @ 50% 1RM
Free Handstand Hold
Spend 10′ to work on it
Wall Handstand Shoulder Tap
Every 30″ for 4′
Complete 12 alternated Shoulder taps
Work Capacity (WC)
AMRAP 5′
20 Med Ball Squat Clean 9/6Kg
5 Ring Muscle Ups
Rest 2′
AMRAP 5′
20 Wall Ball 9/6Kg
5 Bar Muscle Ups