Monday
Workout
For Time
5 Ring Muscle Ups
15 Right Arm Kettlebell Clean&Jerk @32/24Kg
30 Toes to Ring
15 Left Arm Kettlebell Clean&Jerk @32/24Kg
5 Ring Muscle Ups
Tuesday
Power Endurance
Accumulate 80 reps of Snatch For Time
20″ ON – 40″ OFF
max @ [percent value=’30’ of=’snatch’ in=’kg’][/percent] max @ [percent value=’40’ of=’snatch’ in=’kg’][/percent] max @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] max @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] max @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] max @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] max @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] max @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]
Wednesday
Gymnastic Strength
Every 5′ for 20′
1 Legless Rope Climb
10 Double Dumbbell Deadlift @2×30/22,5Kg
1+1 Legless Rope Climb + 1 Rope Climb
10 Double Dumbbell Step Over Box @60/50cm @2×30/22,5Kg
2+2 Legless Rope Climb + 2 Rope Climb
cap: 4′
Friday
Sport Specific
AMRAP 7′
Buy In: 24/19 Calories Assault Bike
then
21 Wall Ball @9/6Kg
21 Pull-ups
15 Wall Ball @9/6Kg
15 Chest to Bar
9 Wall Ball @9/6Kg
9 Bar Muscle Ups
[/workout_short]
Saturday
Sport Specific
Every 2′ for 6′
a)
4 Rounds of:
[percent value=’25’ of=’thrusters-in-8′ in=’kg’] Thrusters @ 50/35Kg [/percent] [percent value=’8′ of=’c2b-in-2′ in=”]Chest to Bar[/percent]
b)
4 Rounds of:
[percent value=’25’ of=’bar-facing-burpees-in-8′ in=”] Dumbbell Facing Burpees[/percent]
5 Double Dumbbell Squat @2×22,5/15Kg
c)
4 Rounds of:
[percent value=’25’ of=’snatch-in-8′ in=”] Snatch @ 43/30Kg [/percent]
2 Bar Muscle Ups
rest 2′ x 3 waves
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