Monday
Warmup (WU)
5 Rounds for quality
4+4 Kettlebell Windmill
8 Goblet Squat
8 alt. step up 60/50cm
Power (PE)
Snatch Balance + Overhead Squat + Snatch Grip BTN Push Jerk
Every 90″ for 9′
3+2+1 @ 50% of 1RM Snatch
Deep Power Snatch + Power Snatch
1+1 @ 50% 1RM
1+1 @ 55% 1RM
1+1 @ 60% 1RM
1+1 @ 65% 1RM
1+1 @ 70% 1RM
1+1 @ 75% 1RM
1+1 @ 80% 1RM
Deep Power Snatch + Squat Snatch
1+1 @ 50% 1RM
1+1 @ 55% 1RM
1+1 @ 60% 1RM
1+1 @ 65% 1RM
1+1 @ 70% 1RM
1+1 @ 75% 1RM
1+1 @ 80% 1RM
Conditioning (MC)
AMRAP 17′
50 Double Unders
10 Bar Muscle Ups
10 Shoulder to Overhead Kettlebell 2×24/16Kg
Tuesday
Warmup (WU)
3 Rounds for Quality
10 Air Squat
5+5 Cossack Squat
5+5 Back Lunges
Strength (SE)
Back Squat
7 @ 60% 1RM
7@ 65% 1RM
5 @ 70% 1RM
5 @ 75% 1RM
3X3 @ 80% 1RM
Rest 2′ b/s
L-Sit Strict Pull-ups + Strict Pull-ups
1 + max effort
Conditioning (MC)
AMRAP 3′
9/6 Cal Assault Bike
15 Burpees Box Jump Over
21 American Swing @24/16Kg
rest 3′ x 4 set
Wednesday
Warmup (WU)
EMOM 5′
Moderate pace on C2 Row @ 22 Strokes by minute
Strength (SE)
Mid Sumo Deadlift – takedown
5 x 5 @ 70% 1RM DL
rest 3′ b/s
Strict HSPU
Max Effort Strict HSPU
Strict HSPU + Kipping HSPU + Strict HSPU
30% of your m.e. strict + 60% of your m.e. strict + 30% of your m.e. strict
rest 2′ x 4 set
Conditioning (MC)
For Time
30 Box Jump
50 Pull-ups
30 box Jump Over
rest 3′
For Time
25 Pull-ups
25 Burpees Box Jump Over
25 Pull-ups
Friday
Warmup (WU)
5 Rounds For Quality
5 Strict Knees to Chest
5 Burpees touch the Bar
Power (PE)
Sumo Deadlift High Pull
5 x 5 @ 35% of 1RM c&j
rest 90″ b/s
Power Clean & Push Jerk
1+1+1 @ 50% 1RM
1+1+1 @ 55% 1RM
1+1+1 @ 60% 1RM
1+1+1 @ 65% 1RM
1+1 @ 70% 1RM
1+1 @ 75% 1RM
1+1 @ 80% 1RM
1 x 5 set @ 85% 1RM
rest 2′ b/s
Conditioning (MC)
For Quality
5000m Row @80% of MHR
Every 2′ from 00:00 – push 100m harder as you can
Saturday
Warmup (WU)
Skill Volume Accumulation
Accumulate:
– 60 Hollow Rock
– 40 no push-ups burpees
– 40 Situps
Strength (SE)
Alternated Double Kettlebell Floor Press
20 reps @ 2×24/16Kg
rest 2′ x 3 set
Bench Press – first rep with 1″ stop at chest
7 @ 60% 1RM
7@ 65% 1RM
5 @ 70% 1RM
5 @ 75% 1RM
3X3 @ 80% 1RM
Rest 2′ b/s
Handstand Walk
Max meter in 20″
EMOM 6′
Complete your max effort completed in 20″
Conditioning (MC)
3 Rounds For Time
15/12 Cal Assault Bike
5 Squat Snatch @65% 1RM
8 Burpees Toes to Bar