Monday
Workout
For time:
40 Chest To Bar Pull-Ups
30-m dumbbell front-rack lunge
30 Cal Assault Bike
30 Chest To Bar Pull Ups
20-m dumbbell front-rack lunge
20 Cal Assault Bike
20 Chest To Bar Pull Ups
10-m dumbbell front-rack lunge
10 Cal Assault Bike
♀ 35-lb. dumbbells
♂ 50-lb. dumbbells
Tuesday
Power-Strength
Front Squat
5 @ 60% 1RM
rest 2′
4 @ 67,5% 1RM
rest 2′
3 @ 75% 1RM
rest 2′
2 @ 80% 1RM
Pin Front Squat – Front Squat from bottom position
Every 45″ for 6′
1 @ 80% 1RM
Pin Front Squat
Wednesday
Engine
Ski Erg
2′ w/ damper set to 1 @45/40 rpm
2′ w/ damper set to 5 @40/35 rpm
2′ damper set to 10 @35/30 rpm
then rest 1′
Ski Erg
2′ max Cals
1″ rest
x 3 set
rest 3′ then
1′ max Cals
2′ rest
x 3 set
Friday
Workout
For Time – 17′ Cap Time
40 GHD Sit Up
Then
4 Round For Time
50 Double Under
25 Wall Ball
12 Power Snatch @ 50/35 Kg
Then
40 Toes To Bar
According to your skill level and conditioning manage the last toes to bar or with a initial big set (with a 3/5 rep buffer) and finish with small set – small rest or break the 40 rep in a controlled set from the beginning.
Saturday
Workout – Midline
Every 3′ for 9′
2 Rounds of
4 Deadlift @70% 1RM
4 Single Bar Muscle Up (scendi dalla sbarra ogni ripetizione) – Scale as a Stiff Legged Kipping C2B Pull Up 6/8 Rep
then without rest
Every 3′ for 9′
3 Rounds of
2 Deadlift @ 80% 1RM
Accumulate 30″ of Handstand Hold in 1 square meter or 40″ Handstand Hold on Wall
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