Monday

Routine

General Warmup

Workout

30″ ON – 30″ OFF
AMRAP 14′

100 Double Under
20 Box Jump @ 75 / 60 cm
30 Pull Up
40 Burpee to Target @ 15 cm

Notes. Perform it as a 30″ ON, 30″ OFF, focus on your breathing during 30″ rest and push @ severe pace during 30″ ON. Pay attention to transitions.

Stretching & Mobility

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Tuesday

Routine

General Warmup

Power-Strength

Double Kettlebell Seated Press

30″ max reps @ 2 x 16/12Kg
rest 1′ b/s x 4 set

Notes. *add Kgs if you feel light the Kettlebells
Push Press + Jerk

2+4 @ 55% 1RM Jerk
rest 1′ b/s x 2 set
2+3 @ 62,5% 1RM Jerk
rest 1′ b/s x 2 set
2+2 @ 65% 1RM Jerk
rest 1′ b/s x 2 set

Stretching & Mobility

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Wednesday

Routine

General Warmup

Engine

Bike Erg

2′ w/ damper set to 1 @90/78 rpm
2′ w/ damper set to 5 @75/60 rpm
2′ damper set to 10 @60/48 rpm
then rest 1′

Bike Erg

1’30” max Cals
45″ rest
x 3 set
rest 3′ then
45″ max Cals
1’30” rest
x 3 set

Notes. Score is total Calories

Stretching & Mobility

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Thursday

Routine

General Warmup

Rest Day

Stretching & Mobility

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Friday

Routine

General Warmup

Workout

For Time – CAP 12′

21 Deadlift @ 100 / 70 Kg
21 m Handstand Walk
15 Squat Clean @ 80 / 55 Kg
15 Bar Muscle Up
9 Thrusters @ 60 / 40 Kg
9 Rope Climb

Strategy. Look at the workout and ask yourself which is the weakest movement on this chipper? Focus yourself to approach these elements with a smart approach. For example, if you have bad BMU, try to maintain an easy pace between Squat Clean reps for start BMU with no fatigue.

Stretching & Mobility

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Saturday

Routine

General Warmup

Workout – Midline

Every 3′ for 9′
2 Rounds of

8 Deadlift @ 50% 1RM
1 Legless Rope Climb or 2 Rope Climb

then without rest

Every 3′ for 9′
2 Rounds of

4 Deadlift @ 70% 1RM
Accumulate 15″ of Handstand Hold in 1 square meter or 30″ Handstand Hold on Wall

Stretching & Mobility

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