Monday
Comments
Warmup (WU)
2 Rounds
10 Down & Up
50 Single Under
20m Crab Walk
30″ Hollow Body Rock
Strength (SE)
Back Squat
Every 1′ x 6 Sets
6 reps – Start @60% 1RM and build by feel, go heavy!! – 1st & 2nd Tempo 5.1.1.1
Then
Barbell Over Head Reverse Lunges
5 Sets x 8 + 8 – @40/25kg
90″ rest b/s
Conditioning (MC)
For Time
27 – 21 – 15 – 9
Cal Row
Double Dumbbell Thruster @2×22.5/15kg
Tuesday
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
5 Tall Clean
5 Hip Squat Clean
5 Hip Power Clean
Power (PE)
Every 30″ x 4′ perform:
4 Clean & Jerk (Touch & Go) @55% 1RM
Then
Every 30″ x 4′ perform:
2 Squat Clean (Drop & Go) @65% 1RM
Conditioning (MC)
EMOM 20′
1) 15/12 Cal Bike
2) 50m Sprint Run
3) 18/15 Cal Row
4) 30″ L-Sit Hold
Wednesday
Comments
Warmup (WU)
6′ Work Time
30″ ON – Hand Stand Wall Facing Hold
30″ OFF – Bodyweight Reverse Lunges
10 Push Ups
Strength (SE)
Push jerk
EMOM 8′
3 reps @75% 1RM
Push Jerk
EMOM 4′
8 reps @50% 1RM
Declined Batwing Double Kettlebell
EMOM 6′
10 reps @2×16/12kg
Conditioning (MC)
Assault Bike
Friday
Comments
Warmup (WU)
Yoga Barbell “Snatch” Routine
3 Sets of
5 Hang Muscle Snatch
5 Half Over Head Squat
5 Hip Squat Snatch
5 Hang Squat Snatch
5 Snatch Balance
5 Drop Snatch
5 Tall Power Snatch
5 + 5 Over Head Reverse Lunges
Power (PE)
Snatch Deadlift
Every 1′ x 6′ perfrom:
3 Snatch Deadlift – Take Off @80% 1 RM
Snatch Hang High Pull
Every 1′ x 6′ perform:
5 reps @85% 1RM
Power Snatch
Every 30″ x 4′ perform:
3 Snatch (Touch & Go) – Start from 45% 1RM and build up by feel
Conditioning (MC)
For Time
30 Box Jump Over
30 Dumbbel Snatch Alt.
30 Ring Muscle Ups or Bar Muscle Ups
Saturday
Comments
Warmup (WU)
3 Rounds “For Quality”
20m Lateral Banded Walk
20 Russian Swing
12 Bird Dog Alt.
Strength (SE)
Matador or Box Dips
4 Sets x 12
1′ rest b/s
Double Dumbbell High Pull
4 Sets x 12 – Light Weight
1′ rest b/s
Conditioning (MC)
For Time – Team of 2
500 Partner Wall Ball Alt.