Monday
Comments
Warmup (WU)
EMOM 6′
1. 10/8 Cal Assault Bike
2. 6 + 6 Single Kettlebell Hang Squat Clean Thruster
3. 30″ Hold Mix Grip on bar
Strength (SE)
Over Head Squat
Every 90″ x 8 Sets
5 reps @65% 1RM – 1st rep tempo 3.3.X.1
Muscle Snatch
Every 1′ x 5′
5 reps (Touch&Go) @45% 1RM
Hang Power Snatch
Every 1′ x 7′
3 reps (Touch&Go) @65% 1RM
Conditioning (MC)
For Time – 15′ CAP
5 Rounds
250m Row
35 Double Unders
10 Double Dumbbell Thruster @2×22.5/15kg
Tuesday
Comments
Warmup (WU)
3 Rounds
10/8 Cal Row – Stiff Legs
10 Goblet Good Morning
20m “PVC” Over Head Walking Lunges
Power (PE)
Back Squat
6 Sets x 4 reps @65% 1RM – T.U.T – Tempo 3.3.X.3
2′ rest b/s
Barbell Good Morning
5 Sets x 10 @40/25kg – 90″ rest b/s
Conditioning (MC)
30’EMOM
1. Max Cal Assault Bike or Bike Erg
2. Rest
3. Max Cal Ski
4. Rest
5. Max Burpees
6. Rest
Wednesday
Comments
Warmup (WU)
6′ Work Time
30″ Ski Erg
30″ Row
30″ Single Under
Strength (SE)
Hang Squat Clean
Every 90″ x 5 Sets
3 reps @60% 1RM Clean & Jerk (No Bouncing)
Hang Squat Clean Thruster
Every 90″ x 5 Sets
3 reps @65% 1RM Clean & Jerk
Conditioning (MC)
4′ AMRAP
9 Double Dumbbell Step Up Over @2×22.5/15kg
6 Double Dumbbell Hang Clean
3 Double Dumbbell STOH
2′ Rest x 3 Sets
Friday
Comments
Warmup (WU)
3 sets “For Quality” of:
10 Single Kettlebell Jefferson Curl – Light Weight
10 Barbell Romanian Deadlift – Empty
10 Downdog to Cobra
Power (PE)
Sumo Deadlift
6 Sets x 4 @65% 1RM Deadlift – T.U.T 1st rep tempo 3.1.3.1
90″ rest b/s
GHD or Floor Glute Ham Raises
5 Sets x Max Effort
2′ rest b/s
Conditioning (MC)
For Time
27-21-18-15-12-9-6-3
Cal Ski or Row
C2B
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)
Bench Press
6 Sets x 4 @65% 1RM – T.U.T 1st rep tempo 3.3.X.1
1’30 rest b/s
Double Kettlebell Inclined Bech Press
5 Sets x 15 @2×20/16kg
1’30 rest b/s