Monday
Comments
Warmup (WU)
2 Rounds
30″ Bar Hang L-Sit
6 + 6 Mix Grip Pull Ups
6 + 6 Kettlebell Bottom Up Thruster
200m Jog
Strength (SE)
Box Squat
Every 90″ x 6 Sets
6 reps – Start @90% 1RM and build by feel, go heavy!!
Then
Barbell Front Rack Bulgarian Split Squat
5 Sets x 6 + 6 – @30/20kg
90″ rest b/s
Conditioning (MC)
For Time
3 Rounds
21 Thruster @30/20kg
21 Pull Ups
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 20″ x 4′ perform:
3 Hang Power Clean @70% 1RM (Bouncing Allowed)
Then
Every 20″ x 4′ perform:
3 Push Jerk @70% 1RM (From Ground)
Then
In a 6′ window time find:
1RM Hang Power Clean & Jerk
Conditioning (MC)
AMRAP 15′
40 Box Jump Over
2k Row
40 Single Dumbbell STOH @22.5/15kg
1k Row
40 Single Dumbbell Snatch Alt.
Wednesday
Comments
Warmup (WU)
6′ Work Time
30″ ON – Scapula Plank Push Ups
30″ OFF – Inch Worm Walk
15 Samson Lunges Alt.
Strength (SE)
Double Dumbbell Z Press
EMOM 8′
Max Effort @2×12.5/10kg
Bar Rows
EMOM 4′
15 reps
Kipping Ring Pull Ups
EMOM 6′
6 reps
Conditioning (MC)
Assault Bike Exhaustion Test
Every 3′ add 20 Watt till exhaustion – Start @150/130w
Thursday
Comments
Endurance (ED)
Warm Up
5 Sets
5 Cal Easy
5 Cal Medium
5 Cal Hard
Workout
5′ Max Calories
Then 2′ active recovery and move on
5 Sets x 1′ Max Calories
30″ rest b/s
Then move on
10 Sets x 30″ Max Calories
15″ rest b/s
Cool Down
1′ Medium Erg/Bike
1′ Easy Erg/Bike
200m Walk
2′ Breathing Work
30″ Square Breathing – 5″ Time
15″ Apnea + 15″ Normal Breath
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)
Power Snatch
Every 1′ x 6′ perform:
1 + 1 + 1 reps – 50% 1RM
Squat Snatch
Every 1′ x 6′ perform:
1 + 1 reps @80% 1RM
In a 6′ time window find heavy complex:
1 Power Snatch + 1 Squat Snatch
Conditioning (MC)
For Time
Karen
Saturday
Comments
Warmup (WU)
3 Rounds “For Quality”
200m Jog
1′ Row
10 Rower Pike Ups
Strength (SE)
Barbell Pin Deadlift
Every 30″ x 5′
1 reps @115% 1RM
Barbell Wide Stance Good Morning
4 Sets x 12 – @30/20kg
1′ rest b/s
Conditioning (MC)
For Time – Team of 2
Hero Wod – The Seven