Monday
Comments
Warmup (WU)
4 Rounds
10/8 Cal Bike
15m + 15m Single Dumbbell Over Head Carry
30″ Passive Hang on Bar
12 Banded Good Morning
Strength (SE)
Pin Front Squat (Parallel Line From Blocks or Safety bars
Every 60″ x 12 Sets
2 reps @88% 1RM – control the eccentric phase
Goblet Deficit Cossack Squat
Every 90″ x 8 Sets
5 + 5 reps @24/16kg
Double Kettlebell Russian Swing
Every 60″ x 6 sets
12 reps @2×24/16kg
Conditioning (MC)
For Time – 17′ CAP
3 Rounds
10 Pull Ups
10 Burpees
3 Rounds
10 C2B
10 Burpees Box Jump
3 Rounds
10 Toes to Ring
10 Burpees Box Jump Over
Tuesday
Comments
Warmup (WU)
Yoga Barbell “Snatch” Warm Up
2 Sets of:
5 Snatch Grip Bent Over Row
5 Hang Muscle Snatch
5 Hang Power Snatch
5 Push Jerk “BTN”
5 Over Head Squat
5 Snatch Balance
Power (PE)
Power Snatch + Hang Power Snatch
(1 + 2) x 8 sets – Start from @50% 1RM and Build Up by feel
90″ rest b/s
then
For Time
40 Hang Power Snatch @50/30kg
Seated Double Dumbbell Strict Press
5 Sets x 15 @15/10kg
90″ rest b/s
Conditioning (MC)
Rower Watt Test
In a window of 30″ find Max Watt on the rower.
Record your score!!
Then
3′ Row – @15%
2′ Row – @20%
1′ Row – @50%
1′ rest x 3 Sets
Wednesday
Comments
Warmup (WU)
10′ Work Time
5′ Row – 30″ Easy / 30″ Fast
5′ Assault Bike or Bike Erg – 30″ Forward Spin / 30″ Backspin
Strength (SE)
Good Morning
Every 90″ x 5 Sets
10 reps @40/25kg
Push Press
Every 90″ x 5 Sets
8 reps @55% 1RM
Conditioning (MC)
AMRAP 12′
1k Assault Bike
12 + 12 Kettlebell Hang Snatch @24/16kg
0.5m Assault Bike
9 + 9 Kettlebell Hang Clean & Jerk
0.2m Assault Bike
6 + 6 Kettlebell Over Head Squat
Friday
Comments
Warmup (WU)
Yoga “Clean & Jerk Barbell” Routine
3 Sets of
5 Muscle Clean
5 Front Squat
5 Hip Squat Clean
5 Push Press
5 Push Jerk
5 Split Jerk
Power (PE)
Power Clean + Hang Power Clean
(1 + 2) x 7 sets – Start @50% 1RM and build up by feel
1′ rest b/s
Hang Squat Clean (Touch & Go)
Find 2RM in 20′ – Start @45% 1RM Clean
Conditioning (MC)
For Time
800m Run
30 Devil Press @2×22.5/15kg
Saturday
Comments
Warmup (WU)
3 Rounds “For Quality”
10/8 Cal Assault Bike
6 Down & Up
20″ Hold Hand Stand Push Up
20 “PVC” Over Head Squat
Strength (SE)
Bench Press
6 Sets x 8 @62% 1RM
1’30 rest b/s
Double Kettlebell Bent Over Row
5 Sets x 10 @2×24/16kg
1’30 rest b/s