Monday
Workout
For Time – 30″ ON – 30″ OFF
20 alt. Dumbbell Snatch @22,5/15Kg
10 Bar Muscle Ups
20 Toes to Ring
10 Strict HSPU
20 Wall Ball
10m Handstand Walk
20 Cal Assault Bike
Tuesday
Power Endurance
Power Clean + Front Squat
Every 2’30 for 25′
1+1 @ [percent value=’60’ of=’squatclean’ in=’kg’][/percent]
Wednesday
Gymnastic Strength
Every 4′ for 16′
10 GHD Situps
[percent value=’25’ of=’hspu-in-2′ in=’reps’]Handstand Push-ups[/percent]
10 Toes to Bar
[percent value=’25’ of=’c2b-in-2′ in=’reps’]Chest to bar[/percent]
Friday
Sport Specific
Every 3′ for 30′
[percent value=’50’ of=’snatch-in-8′ in=’reps’]Snatch @43/30Kg [/percent] 50 Double Unders[percent value=’50’ of=’snatch-in-8′ in=’reps’]Snatch @43/30Kg [/percent] 10/8 Cal Row
Saturday
Team Wod
AMRAP 3′
1 Pegboard
15 Heavy Rope Double Unders
2 Legless Rope Climb
15 Heavy Rope Double Unders
3 Strict Ring Muscle Ups
15 Heavy Rope Double Unders
rest 1’30 x 12 sets “I go you go”
Scaling Option:
1 Legless Rope Climb
15 Heavy Rope Double Unders
2 Rope Climb
15 Heavy Rope Double Unders
3 Ring Muscle Ups
15 Heavy Rope Double Unders
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