Monday
Comments
Warmup (WU)
EMOM 8′
1. 10/8 Cal Assault Bike
2. 12 Downdog to Cobra
3. 30″ Hand Stand Hold (Back to Wall)
4. 10/8 Cal Row
Strength (SE)
Front Squat
Every 90″ x 8 Sets
5 reps @65% 1RM – 1st & 2nd rep tempo 3.3.X.1
Front Pulse Squat 1 1/4
Every 1′ x 5′
3 reps @45% 1RM
Double Kettlebell Front Rack Step Up Alt.
Every 90″ x 6 sets
12 reps @2×16/12kg
Conditioning (MC)
For Time – 15′ CAP
3 Rounds
21 Plyo Push Ups
15 Kipping Chin Ups
9 Goblet Roll Down & Up
Tuesday
Comments
Warmup (WU)
3 Rounds
10/8 Cal Row – Stiff Legs
10 + 10 Single Dumbbell Hang Clean & Split Jerk
20m + 20m Single Dumbbell Over Head Carry
Power (PE)
Clean & Jerk
(1 + 1) x 8 sets – Start from @50% 1RM and Build Up by feel
90″ rest b/s
then
in 8′ try to find daily 1 RM Clean & Jerk (Any Style)
Half Kneeling Single Kettlebell Strict Press
5 Sets x 8 + 8 @22.5/15kg
90″ rest b/s
Conditioning (MC)
Row Monostructural
1k Row – For Time
2′ rest
2 x 750m – @2.00/2.10 pace
30″ rest b/s
4 x 500m – @1.55/1.58 pace
20″ rest b/s
6 x 250m – @1.45/1.48 pace
15″ rest b/s
Wednesday
Comments
Warmup (WU)
9′ Work Time
1′ Lunges Alt. (In place)
30″ Row
1′ Assault Bike
Strength (SE)
Deficit Deadlift
Every 90″ x 5 Sets
2 reps @70% 1RM (Do not use Touch & Go)
Narrow Stance Deadlift
Every 90″ x 5 Sets
4 reps @75% 1RM
Conditioning (MC)
5′ AMRAP
25 Cal Bike Erg or Assault Bike
10 Over Head Squat @40/25kg
10 Burpees Lateral Over the Barbell
10 GTOH
3′ Rest x 3 Sets
Friday
Comments
Warmup (WU)
3 sets “For Quality” of:
10 Barbell Muscle Snatch
10 Barbell Over Head Squat
10 Snatch Balance
Power (PE)
Squat Snatch
(1 + 1) x 7 sets – Start @50% 1RM and build up by feel
then in 8′ find daily 1 RM Snatch
Power Jerk “BTN”
Find 3RM in 10′ – Start @45% 1RM Snatch
Conditioning (MC)
For Time
2k Ski Erg
30 Double Kettlebell Hang Clean & Jerk @2×24/16kg
Saturday
Comments
Warmup (WU)
3 Rounds “For Quality”
10/8 Cal Assault Bike
6 Chin Ups
30″ Arm Plank Shoulders Tap
10m + 10m Double Kettlebell Front Rack Carry – Medium Weight
Strength (SE)
Stricth Press
6 Sets x 4 @65% 1RM – T.U.T 1st rep tempo 3.3.X.1
1’30 rest b/s
Double Kettlebell Floor Press
5 Sets x 10 @2×24/16kg
1’30 rest b/s