Monday
Strength Endurance
For Quality
2 Legless Rope Climb
rest 40″
8 Unbroken Step Over Box @22,5/15Kg @60/50cm
rest 40″
16 Unbroken Double Dumbbell Bench Press @ 2 x22,5/15Kg
rest 40″
8 Unbroken Step Over Box @22,5/15Kg @60/50cm
rest 40″
1 Legless Rope Climb + 1 Rope Climb
Tuesday
Mixed Modality
3 Rounds for Time
400m Run
20 GHD Situps
10 Strict HSPU
Wednesday
Power
Push Jerk + Deep Push Jerk + Overhead Squat
1+1+1 @ [percent value=’30’ of=’cleanjerk’ in=’kg’][/percent]
rest 2′
1+1+1 @ [percent value=’35’ of=’cleanjerk’ in=’kg’][/percent]
rest 2′
1+1+1 @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent]
rest 2′
1+1+1 @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent]
rest 2′
1+1+1 @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent]
rest 2′
then in 10′ find your best complex @rpe 7
Friday
HIIT
1′ ON – 1′ OFF x 8 set
10/8 Cal Ski Erg
5 Burpees Box Jump Over
max Russian Swings @32/24Kg
Saturday
Mixed Modality
AMRAP 14′ – Team of 2:
100 alt. Wall Ball 9/6Kg
80 Cal Row
60 Toes to Bar
40 Overhead Squat @50/35Kg
20 Ring Muscle Ups or 50 Toes to Ring
[/workout_short]
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