Monday
Warmup (WU)
3 Rounds for Quality
10 Air Squat
5+5 Cossack Squat
5+5 Back Lunges
Strength & Strength Endurance (SE)
Front Squat
20 @ 50 of 1RM Squat Clean
rest 1′
15 @ 60% of 1RM Squat Clean
rest 1′
10 @70% of 1RM Squat Clean
rest 1′
5 @ 80% of 1RM Squat Clean
rest 3′
3 x 1 @ 85% 1RM Squat Clean
Rest 1′ b/s
Every 2′ for 9′
12/9 Pushups
8/6 Strict Chinups
4/3 Strict HSPU
Conditioning (MC)
3 Rounds For Time
40 Double Unders
20 Burpees
10 Ground To Overhead 50/35Kg
Tuesday
Warmup (WU)
5 Rounds for quality
4+4 Kettlebell Windmill
8 Goblet Squat
8 alt. step up 60/50cm
Power & Power Endurance (PE)
Squat Snatch + Snatch Balance
(1+8) @ 70%
Rest 2′
(1+7) @ 75% (1+6) @ 80%
Rest 2′
(1+5) @ 85%
Rest 2′
(1+3) x 3 @ 90%
Rest 2′ b/s
Conditioning (MC)
AMRAP 5′
20 Sumo Deadlift High Pull 40/25Kg
20 Wall Ball
20 Toes to Bar
rest 2’30 x 5 set
Wednesday
Warmup (WU)
EMOM 5′
Moderate pace on C2 Row @ 22 Strokes by minute
Strength & Strength Endurance (SE)
Hang Power Clean
3 Reps – Start from 40/25Kg
*add 5/ 2,5 Kg every minute until fail then
Deadlift
EMOM 10′
3 Reps – start from last weight lifted by Hang Power Clean
Conditioning (MC)
20′ AMRAP
50 Box Jump 60/50cm
50 Kettlebell Hang Snatch 24/16Kg
50 single Kettlebell Overhead Squat
50 Chest to Bar Pull-ups
Friday
Warmup (WU)
Skill Volume Accumulation
Accumulate:
– 60 Hollow Rock
– 40 no push-ups burpees
– 40 Situps
Power & Power Endurance (PE)
Squat Clean + Power Clean
3+1 @ 50% 1RM
3+1 @ 55% 1RM
3+1 @ 60% 1RM
2+1 @ 65% 1RM
2+1 @ 70% 1RM
1+1 @ 75% 1RM
1+1 @ 80% 1RM
1+1 x 3 set @ 82% 1RM
rest 2′ b/s
Conditioning (MC)
5 Rounds For Time
8 Ring Muscle Ups or 8 Ring Skin the Cat
8m HSW or 8 Wall Climb
16 double dumbbell Thrusters 2×22,5/15Kg
Saturday
Warmup (WU)
5 Rounds For Quality
5 Strict Knees to Chest
5 Burpees touch the Bar
Strength & Strength Endurance (SE)
Bench Press
5×5 @ 80% 1RM
rest 3′ b/s
Bar Skin the Cat
Spend 10′ to work on it
Toes to Bar
Find your max effort in 30″
then
EMOM 10′
50% of max effort t2b in 30″ finded
Conditioning (MC)
Every 2 Minute for 24′
1st – 500/450m Row or Ski
2nd – 9-6-3 Thrusters @ 45/20Kg – Ring Rows