Monday
Workout
For Time
30 Thrusters @50/35Kg
100 Double Unders
30 Handstand Push-ups
cap: 6′
[/workout_short]
Tuesday
Power Endurance
3 Rounds of
3 Devil Press @ 2×22,5/15Kg
3 Double Dumbbell Thrusters @ 2×22,5/15Kg
rest 1′
h5> 4 Rounds of
2 Devil Press @ 2×22,5/15Kg
2 Double Dumbbell Thrusters @ 2×22,5/15Kg
rest 1′
h5> 6 Rounds of
1 Devil Press @ 2×22,5/15Kg
1 Double Dumbbell Thruster @ 2×22,5/15Kg
rest 3′ then way back
Wednesday
Midline
6 Rounds for Time – 1’ON – 30″ OFF
10m Double Kettlebell Overhead Lunges 2×20/16Kg
5+5m Handstand Walk
Friday
Sport Specific
For Time
15 Cal Bike Erg
7 Power Snatch @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]
5 Overhead Squat @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]
3 Hang Squat Snatch @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]
rest 1:1
2 Rounds For Time
15 Cal Bike Erg
7 Power Snatch @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]
5 Overhead Squat @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]
3 Hang Squat Snatch @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]
rest 1:1
3 Rounds For Time
15 Cal Bike Erg
7 Power Snatch @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]
5 Overhead Squat @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]
3 Hang Squat Snatch @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]
rest 1:1
2 Rounds For Time
15 Cal Bike Erg
7 Power Snatch @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]
5 Overhead Squat @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]
3 Hang Squat Snatch @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]
rest 1:1
For Time
15 Cal Bike Erg
7 Power Snatch @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]
5 Overhead Squat @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]
3 Hang Squat Snatch @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]
Saturday
Team Wod
AMRAP 16′
30 Synchro Overhead Squat @ empty Bar
15 Synchro Chest to Bar
1 Mile Assault Bike
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