Monday
Comments
Warmup (WU)
2 Rounds
30″ Plank
12 Diamond Push Ups
6 Chin Ups
200m Jog
Strength (SE)
Push Press
Every 1′ x 6 Sets
5 reps – Start @60% 1RM and build by feel, go heavy!!
Then
Barbell Bent Over Row Supine Grip
5 Sets x 12 – @60/40kg
90″ rest b/s
Conditioning (MC)
For Time
3 Rounds
500m Row
12 Burpees Over Row
9 American Swing @32/24kg
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 Hang Power Clean @60% 1RM (Bouncing Allowed)
Then
In a 10′ window time find:
2RM Hang Squat Clean (Touch & Go, Bouncing Allowed)
Conditioning (MC)
AMRAP 12′
20 + 20 Hang Dumbbell Snatch @22.5/15kg
20 Box Jump Over (Regional Standard)
20 C2B
20 Burpees Touch the Target
Wednesday
Comments
Warmup (WU)
6′ Work Time
30″ ON – Hand Stand Wall Facing Hold
30″ OFF – Bodyweight Reverse Lunges
10 Push Ups
Strength (SE)
Strict Chin Ups
EMOM 8′
Max Effort
Stiff Leg Kipping Chin Ups
EMOM 4′
10 reps
Inclined 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 Balance
Every 1′ x 6′ perform:
3 reps – 70% 1RM
Snatch Panda Pull
Every 1′ x 6′ perform:
4 reps @80% 1RM
In a 10′ time window find:
2RM Hang Squat Snatch (Touch & Go)
Conditioning (MC)
For Time
10k Row
Saturday
Comments
Warmup (WU)
3 Rounds “For Quality”
200m Jog
1′ Row
10 Rower Pike Ups
Strength (SE)
Double Dumbbell Deadlift
4 Sets x 12 @2×30/25kg
1′ rest b/s
Barbell Narrow Stance Romanian Deadlift
4 Sets x 12 – @2×50/35kg
1′ rest b/s
Conditioning (MC)
For Time – Team of 2
100 Pull Ups
100 Back Squat @50% 1RM
100 Bench Press @50% 1RM
100 Toes to Bar