Monday
Strength
Front Squat
5 @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent]
rest 2′
4 @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent]
rest 2′
3 @ [percent value=’85’ of=’squatclean’ in=’kg’][/percent]
rest 2′
2 @ [percent value=’90’ of=’squatclean’ in=’kg’][/percent]
Pin Front Squat – Front Squat from bottom position
Every 30″ for 6′
1 @ [percent value=’85’ of=’squatclean’ in=’kg’][/percent]
Pin Front Squat
Tuesday
Workout
For Time:
30/25 Calorie Bike
20 Burpee Box Jump Overs (30in, 24in) – you can use hands on box (put togheter 2 30/24inch box)
10 DBall Cleans (150, 100lb)
6 min Time Cap
Wednesday
Engine
AMRAP 8′
Every 5″ for 2′
1 Thrusters @ 60/40 kg – Scale if you need
1500m Bike Erg
30 Toes to Bar
30 Russian Swings @24/16Kg
max Box Jump @60/50cm
Equipment: Kettlebell @ 24/16 Kg, C2 Bike Erg, Barbell.
Friday
Strength Endurance
Every 6′ for 30′
200m sandbag Bear hug Carry @ 150/100lbs
30 Weighted Paralette Dips @22,5/12,5Kg
15 Double Kettlebell Snatch 2×24/16Kg
Saturday
Workout – Midline
Band Assisted 1-arm Chin-ups
4 x 6/4 +6/4
rest 1’30 b/s
Double Dumbbell Seated Overhead hold
Accumulate 1′ of Heavy double dumbbell Overhead hold
Every 5′ for 20′
odd set:
60 GHD Situps
15+15m Double Dumbbell Overhead Lunges 2×22,5/15Kg
even set:
35/28 Cal Ski Erg
3/2 Legless Rope Climb
Take every round as a single workout. Try to be as fast as possible in Ski Erg and manage Rope Climb to end every set tired.
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