Monday
Workout
3 Rounds For Quality
4 Bar Facing Burpees
4 Thrusters @45/30Kg
4 Bar Facing Burpees
4 Overhead Squat @45/30Kg
rest 2′
[workout_short title=’MON_SS1′ result_type=’time’]
5 Rounds For Quality
6 Bar Facing Burpees
6 Thrusters @45/30Kg
rest 1:1
5 Rounds For Quality
6 Bar Facing Burpees
6 Overhead Squat @45/30Kg
rest 1:1
5 Rounds For Quality
3 Bar Facing Burpees
3 Thrusters @45/30Kg
3 Bar Facing Burpees
3 Overhead Squat @45/30Kg
[/workout_short]
Tuesday
Strength
Back Squat – tempo 10.0.10.0
3 @ [percent value=’20’ of=’backsquat’ in=’kg’][/percent] rest 2′ x 3 set
Back Squat – tempo 5.0.5.0
2 @ [percent value=’68’ of=’backsquat’ in=’kg’][/percent] rest 2′ x 3 set
Back Squat
25″ max effort @ rpe 8 @ [percent value=’68’ of=’backsquat’ in=’kg’][/percent] rest 2′ x 5 set
Wednesday
Workout
For Quality
EMOM 6′
– 10/8 Calories Row
– 9 Snatch @35/25Kg
– 10/8 Calories Row
– 7 Snatch @50/35Kg
– 10/8 Calories Row
– 5 Snatch @60/40Kg
rest 2′
For Quality
Every 45″ for 4’30
– 10/8 Calories Row
– 9 Snatch @35/25Kg
– 10/8 Calories Row
– 7 Snatch @50/35Kg
– 10/8 Calories Row
– 5 Snatch @60/40Kg
rest 2′
For Quality
Every 30″ for 3′
– 10/8 Calories Row
– 9 Snatch @35/25Kg
– 10/8 Calories Row
– 7 Snatch @50/35Kg
– 10/8 Calories Row
– 5 Snatch @60/40Kg
rest 2′
For Quality
Every 45″ for 4’30
– 10/8 Calories Row
– 9 Snatch @35/25Kg
– 10/8 Calories Row
– 7 Snatch @50/35Kg
– 10/8 Calories Row
– 5 Snatch @60/40Kg
rest 2′
EMOM 6′
– 10/8 Calories Row
– 9 Snatch @35/25Kg
– 10/8 Calories Row
– 7 Snatch @50/35Kg
– 10/8 Calories Row
– 5 Snatch @60/40Kg
You can also adjust load as a[percent value=’35’ of=’snatch’ in=’kg’][/percent] [percent value=’50’ of=’snatch’ in=’kg’][/percent] [percent value=’60’ of=’snatch’ in=’kg’][/percent]
Friday
Midline
In 1’20
12 Shoulder to Overhead @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent]
3 Overhead Squat @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent]
max Meters Handstand Walk
rest 1’40
In 1’20
10 Shoulder to Overhead @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent]
3 Overhead Squat @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent]
max GHD Situps
rest 1’40
In 1’20
8 Shoulder to Overhead @ [percent value=’55’ of=’cleanjerk’ in=’kg’][/percent]
3 Overhead Squat @ [percent value=’55’ of=’cleanjerk’ in=’kg’][/percent]
max Meters Handstand Walk
rest 1’40
In 1’20
6 Shoulder to Overhead @ [percent value=’55’ of=’cleanjerk’ in=’kg’][/percent]
3 Overhead Squat @ [percent value=’55’ of=’cleanjerk’ in=’kg’][/percent]
max GHD Situps
rest 1’40
In 1’20
4 Shoulder to Overhead @ [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent]
3 Overhead Squat @ [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent]
max meters Handstand Walk
rest 1’40
In 1’20
2 Shoulder to Overhead @ [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent] 3 Overhead Squat @ [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent] max GHD Situps
Saturday
Team Wod
00:00 – 09:00
For Time
90 Reps of Synchro Air Squat with Goblet Squat @32/24Kg
60 Reps of Synchro Handstand Push-ups with Push-ups
30 Reps of Synchro Toes to Bar with Sit-ups
09:00 – 10:00
rest
10:00 – 12:00
For Time
Calories Assault Bike
12:00 – 25:00
6 Rounds For Time – I go you go by round
200m Run
14 Single Dumbbell Thrusters @22,5/15Kg
7 Burpees over Dumbbell
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