Monday
Comments
Comments
Warmup (WU)
2 Rounds
10/8 Cal Row
8 + 8 Kettlebell Push Press
12 Barbell Good Morning
10 Walking Push Ups
Strength (SE)
Back Squat
Every 90″ x 8 Sets
3 reps @80% 1RM – 1st & 2nd Tempo 3.3.X.1
Double Kettlebell Front Rack Drop Lunges
Every 2′ x 5 Sets
12 reps Alt. – @2×16/12kg
Conditioning (MC)
100/80 Wall Ball
*Every drop perform 5 Burpees Touch the Target
Then
3 Rounds
12 Box Jump Over
12 Hand Stand Push Ups
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)
In a 20′ time window find:
3RM Power Snatch (Touch & Go)
Conditioning (MC)
For Time
2k Row
30 Burpees Over Row
20 Double Dumbbell Snatch @2×22.5/15kg
Wednesday
Comments
Warmup (WU)
8′ Work Time
30″ ON – Assault Bike
30″ OFF – Assault bike
10 Lateral Down & Up
1′ Row
Strength (SE)
Strict HSPU
Find Daily Max Effort
Then
6 Sets x 70%
45″ rest b/s
Conditioning (MC)
Aerobic Power
AMRAP 4′
250m Row or Ski – Sprint
20 Wall Ball
15 Double Dumbbell Hang Clean & Jerk @22.5/15kg
2′ rest x 3 Sets
Friday
Comments
Warmup (WU)
Cycling “Clean & Jerk Barbell” Routine
3 Sets of
5 Hang Muscle Clean
5 Front Squat
5 Hip Power Clean
5 Hang Power Clean
5 High Box Jump
Power (PE)
Every 1′ x 8 Sets perform:
2 Power Clean (Touch & Go) – Start from 60% 1RM and build moderate
Every 1′ x 8 Sets perform:
1 Power Clean @80/85% 1RM
Conditioning (MC)
For Time
3k Row
50 Cal Assault Bike
2k Run
Saturday
Comments
Warmup (WU)
3 Rounds “For Quality”
10/8 Cal Row
10 + 10 Single Dumbbell Cross Body Deadlift
10 + 10 Dumbbell Windmill
20m + 20m Dumbbell OH Carry
Strength (SE)
Strict Press
Find daily Max Effort @45%
3′ rest then
Every 1′ x 6 sets @80% of Max Effort
Strict Chin Ups
5 Sets x Max Effort + 20″ Iso Hold Top Position
1’30 rest b/s
Conditioning (MC)
ONAIR Specific Sport Test
5′ AMRAP
Thruster @40/25kg