Monday
Warmup (WU)
3 Rounds for quality
5+5 Dumbbell Armbar
200m Row
Strength (SE)
Front Squat
5 @ 60% 1RM
5@ 65% 1RM
5 @ 70% 1RM
5 @ 75% 1RM
5 @ 80% 1RM
5 @ 75% 1RM
5 @ 70% 1RM
5 @ 65% 1RM
5 @ 60% 1RM
Rest 1’30 b/s
Legless Rope Climb – every 3′ for 12′
1′ max effort
Conditioning (MC)
AMRAP 6′
5 Bar Muscle Ups
10 Deadlift @ 80/55Kg
15 Front Facing Burpees
rest 3′
AMRAP 6′
5 Ring Muscle Ups
10 Sumo Deadlift @ 80/55Kg
15 Lateral Burpees
Tuesday
Warmup (WU)
3 Rounds for Quality
10 Archer Push-ups
10 Step Over Box DB 15/10Kg
Power (PE)
Power Snatch
Every 30″ for 3′
4 @ 50% of 1RM Snatch
rest 1′ x 3 set
Squat Snatch T&go
2 @ 50% 1RM
2 @ 55% 1RM
2 @ 60% 1RM
2 @ 65% 1RM
2 @ 70% 1RM
2 @ 75% 1RM
2 @ 80% 1RM
Conditioning (MC)
For Time
30 Thrusters 45/30Kg
45 Pull-ups
30 Thrusters 45/25Kg
Wednesday
Warmup (WU)
EMOM 5′
5 Burpees
5/4 Cal Assault Bike
Strength (SE)
Bench Press
5 x 5 @ 70% – 1st rep 3″ hold @ chest
rest 3′ b/s
Pistols Squat – Tempo 3.3.X
5+5 x 3 set – For Quality
Conditioning (MC)
3 Rounds For Time
10 Back Squat from rack @ 60% 1RM
10 Double Dumbbell STOH 2×22,5/15Kg
rest 3′
6 Rounds For Time
5 Back Squat from rack @ 60% 1RM
5 Double Dumbbell STOH 2×22,5/15Kg
Friday
Warmup (WU)
Skill Volume Accumulation
Accumulate:
– 40 Arch Rock
– 20+20 SIngle Dumbbell Unilateral RDL
– 40 Clapping Push-ups
Power (PE)
Power Clean & Push Jerk
ramping until reach 80% of 1RM Catch&Go (no pause in front rack position)
then
Power Clean & Push Jerk
5′ to find 1RM catch&go
then
For Time
30 Power Clean & Jerk Catch&go @ 60% of your daily max
Conditioning (MC)
For Quality
10000m Bike @80% of MHR
Every 2′ from 00:00 – push 200m harder as you can
Saturday
Warmup (WU)
5 Rounds For Quality
5 Strict Stiff Legs Raises
12 GHD Situps
Strength (SE)
Deadlift – first rep with 1″ stop at knees
7 @ 60% 1RM
7@ 65% 1RM
5 @ 70% 1RM
5 @ 75% 1RM
3X3 @ 80% 1RM
Rest 2′ b/s
Ring Dips
Max reps in 30″
EMOM 6′
50% of max effort in 30″
Conditioning (MC)
10 Rounds For Time
10 Wall Ball
20m Single Dumbbell OH Carry 15/10Kg
30 Double Unders