Monday
Comments
Warmup (WU)
2 Rounds
10/8 Cal ski
8 + 8 Kettlebell Windmill
12 Banded Good Morning
10m Goblet Duck Walk
Strength (SE)
Front Squat
Every 90″ x 8 Sets
5 reps @70% 1RM – 1st & 2nd Tempo 3.3.X.1
Sand Bag or D-Ball Squat
Every 60″ x 8 Sets
5 – @70/50/40kg
Conditioning (MC)
6 GTOH @40/25kg
15m OH Walking Lunges
3 Ring Muscle Ups
15m OH Walking Lunges
Tuesday
Comments
Warmup (WU)
Cycling Barbell “Snatch” Warm Up
2 Sets of:
5 Hang Muscle Snatch
5 Muscle Snatch
5 Hang Power Snatch
5 Power Snatch
10 Cal Row – Stiff legs
Power (PE)
Every 45″ x 10 Sets perform:
4 Squat Snatch (Touch & Go) – @45/30kg
Every 45″ x 10 Sets perform:
4 Hang Squat Snatch (Touch & Go) – @50/35kg
Conditioning (MC)
For Time
50 Cal Assault Bike or Bike Erg
25 Front Face Burpees Over the Barbell
15 Deadlift @100/80kg
Wednesday
Comments
Warmup (WU)
8′ Work Time
2′ Row – No Strips
15 PVC Over Head Squat
2′ Ski – Stiff Legs
Strength (SE)
Strict Pull Ups – Weighted Medball 6kg
Find Daily Max Effort
Then
6 Sets x 70% – Bodyweight
45″ rest b/s
Conditioning (MC)
Aerobic Capacity
AMRAP 30′
400m Run
2k Assault Bike
1k Row
50 American Swing @24/16Kg
3k Bike Erg
Friday
Comments
Warmup (WU)
Cycling “Clean & Jerk Barbell” Routine
3 Sets of
5 Hang Muscle Clean
5 Front Squat
5 Hip Power Clean
5 Hip Squat Clean
10 Cal Bike Erg
Power (PE)
Every 45″ x 10 Sets perform:
4 Squat Clean @60/40kg
Every 45″ x 10 Sets perform:
4 Hang Squat Clean @50/35kg
Conditioning (MC)
For Time
Fran
2′ Rest
Heavy Fran @50/35kg
Saturday
Comments
Warmup (WU)
3 Rounds “For Quality”
10/8 Cal Assault Bike
20m Lateral Banded Over Head Walk back & forth
20″ Banded Pull Apart 90 degrees
20 Banded Over Head Good Morning
Strength (SE)
Bench Press
Find daily Max Effort @60%
3′ rest then
Every 1′ 6 sets @50% of Max Effort
Double Dumbbell Bent Over Row
5 Sets x 15 @2×22.5/15kg
1’30 rest b/s