Monday
Warmup (WU)
5 Rounds for quality
4+4 Kettlebell Windmill
8 Goblet Squat
8 alt. step up 60/50cm
Strength (SE)
Bench Press
5 x 3 @ 70% of 1RM
Rest 2′ between sets
3 x 2 @ 80% of 1RM
Conditioning (MC)
6 Rounds For Time
12 Double Dumbbell Thrusters 22,5/15 Kg
3 Bar Muscle Ups (scaled: 9 Toes to Bar)
12 Cal Assault Bike
Tuesday
Warmup (WU)
3 Rounds for Quality
10 Air Squat
5+5 Cossack Squat
5+5 Back Lunges
Power (PE)
Squat Snatch + Snatch Balance
(1+8) @ 70%
Rest 2′
(1+7) @ 75% (1+6) @ 80%
Rest 2′
(1+5) @ 85%
Rest 2′
(1+3) x 3 @ 90%
Rest 2′ b/s
Conditioning (MC)
AMRAP 3′
20/15 Cal Row
20 Wall Ball
20 Pull-ups
max Burpees
rest 1’30
AMRAP 3′
18/13 Cal Row
18 Wall Ball
18 Pull-ups
max Burpees
rest 1’30
AMRAP 3′
16/11 Cal Row
16 Wall Ball
16 Pull-ups
max Burpees
rest 1’30
AMRAP 3′
14/9 Cal Row
14 Wall Ball
14 Pull-ups
max Burpees
Wednesday
Warmup (WU)
EMOM 5′
Moderate pace on C2 Row @ 22 Strokes by minute
Strength (SE)
Hang Squat Snatch
3 Reps – Start from 30/20Kg
1 Hang Squat Snatch + 2 Overhead Squat
EMOM 10′
@ last weight lifted by Hang Squat Snatch
Conditioning (MC)
30′ AMRAP
1 Squat Snatch @ 70% 1 RM
20 Front Facing Burpees
1 Squat Snatch @ 70% 1 RM
60 Air Squat
1 Squat Snatch @ 70% 1 RM
20 Push-ups
1 Squat Snatch @ 70% 1 RM
60 Knees to Chest
Friday
Warmup (WU)
5 Rounds For Quality
5 Strict Knees to Chest
5 Burpees touch the Bar
Power (PE)
Squat Clean Thrusters
Every 1’30 for 15′
6 reps @ 50% of 1RM Clean&Jerk
Conditioning (MC)
AMRAP 12′
8 Chest to Bar
8 Toes To Bar
8 Alt. Dumbbell Squat Snatch @ 22,5/15Kg
8+8 Single Dumbbell STOH @ 22,5/15Kg
Saturday
Warmup (WU)
Skill Volume Accumulation
Accumulate:
– 60 Hollow Rock
– 40 no push-ups burpees
– 40 Situps
Strength (SE)
Bench Press
5×5 @ 80% 1RM
rest 3′ b/s
Bar Skin the Cat
Spend 10′ to work on it
Toes to Bar
Find your max effort in 30″
then
EMOM 10′
50% of max effort t2b in 30″ finded
Conditioning (MC)
3′ ON – 1’30 OFF (AMRAP)
250/220m Row
8 Ring Dips
max effort Rope Climb