Monday
Comments
Warmup (WU)
2 Rounds
10/8 Cal Bike
8 + 8 Dumbbell Arnold Press – Light Weight
8 Goblet Good Morning
8 Strict Burpees Alt.
Strength (SE)
Seated Strict Press
Every 90″ x 8 Sets
4 reps – Start @50% 1RM and build by feel, go heavy.
Double Kettlebell Z Press
Every 2′ x 5 Sets
12 reps – @2×16/12kg
Conditioning (MC)
AMRAP 12′
8 + 8 Dumbbell Squat Snatch @15/12.5kg
16 Dumbbell Burpees Step Over
500m Row
Tuesday
Comments
Warmup (WU)
Yoga Barbell “Snatch” Warm Up
2 Sets of:
5 Hang Muscle Snatch + Over Head Squat
5 Tall Snatch
5 Hang Squat Snatch
5 Squat Snatch
10 Cal Bike
Power (PE)
Every 30″ x 8 Sets Perform:
2 Below the Knee Power Snatch @60% 1RM – 2″ Hold Catch Position
Every 30″ x 8 Sets Perform:
2 Below the Knee Squat Snatch @65% 1RM
Every 45″ x 6 Sets Perform:
1 Below the Knee Squat Snatch @75% 1 RM
Conditioning (MC)
For Time
800m Run
4k Bike Erg or 4.2km Assault Bike
30 Hand Stand Push Ups
Wednesday
Comments
Warmup (WU)
6′ Work Time
30″ ON – Cal Row
30″ OFF – Down & Up Easy Pace
10 Lateral Sit Ups Alt.
200m jog
Strength (SE)
Strict Ring Pull Ups
Find Daily Max Effort
Then
8 Sets x 50%
45″ rest b/s
Conditioning (MC)
Lactic Training
3′ ON – 2′ OFF x 6 Rounds
10 Thrusters @ 40/25kg
10 Front Face Burpees Over
9 Thrusters
9 Front Face Burpees Over
8..
8..
7.
7.
Friday
Comments
Warmup (WU)
Yoga Barbell “Clean” Routine
3 Sets of
5 Hang Muscle Clean
5 Half Front Squat
5 Hip Power Clean
5 Hang Power Clean
5 High Box Jump
Power (PE)
Every 30″ x 8 Sets perform:
4 Hang Squat Clean “Below the Knee” (Bouncing Allowed) – Start from 60% 1RM and build moderate
Every 45″ x 8 Sets perform:
1 Hang Squat Clean “Below the Knee” @85/87% 1RM
Conditioning (MC)
3 Rounds for time of:
50 Double Unders
15 Shoulders to Over Head @ 50/35kg
Then
20 Over head Squat From Ground @ 70/50kg
Saturday
Comments
Warmup (WU)
3 Rounds “For Quality”
15 Down & Up
12 Jefferson Curl
30″ Wall Plank Both Arm
20m Crab Walk
Strength (SE)
Bench Press
Find daily 5RM in 10′
3′ rest then
Every 1′ x 6 sets @80% of Max Effort
Box L-Sit Hold
4 Sets x Max Effort
1’30 rest b/s
Conditioning (MC)
ONAIR Specific Sport Test
2′ AMRAP
American Swing @24/16kg
2′ Rest Then
5′ AMRAP
Clean & Jerk @40/25kg