Monday
Warmup (WU)
5 Rounds for quality
4+4 Kettlebell Windmill
8 Goblet Squat
8 alt. step up 60/50cm
Strength (SE)
Inclined Bench Press
8 x 2 @ 75% of 1RM
Rest 2′ between sets
Double Dumbbell Bench Press
Every 90″ for 6′
max effort steady pace
Conditioning (MC)
4 Rounds For Time
22 A. Swings 24/16Kg
3 Bar Muscle Ups (scaled: 9 Toes to Bar)
50 Double Unders
Tuesday
Warmup (WU)
3 Rounds for Quality
10 Air Squat
5+5 Cossack Squat
5+5 Back Lunges
Power (PE)
Squat Snatch + Snatch Balance + Power Snatch
(1+3+1) @ 65%
Rest 2′
(1+3+1) @ 70%
Rest 2′
(1+3+1) @ 75%
Rest 2′
(1+3+1) @ 80%
Rest 2′
(1+2+1) x 3 @ 85%
Rest 2′ b/s
Conditioning (MC)
AMRAP 3′
30 Front Facing Burpees
30 Deadlift @50/35Kg
max effort STOH @50/35Kg
rest 1’30
AMRAP 3′
27 Front Facing Burpees
27 Deadlift @60/40Kg
max effort STOH @60/40Kg
rest 1’30
AMRAP 3′
25 Front Facing Burpees
25 Deadlift @70/45Kg
max effort STOH @70/45Kg
rest 1’30
AMRAP 3′
23 Front Facing Burpees
23 Deadlift @80/50Kg
max effort STOH @80/50Kg
Wednesday
Warmup (WU)
EMOM 5′
Moderate pace on C2 Row @ 22 Strokes by minute
Strength (SE)
Hang Squat Clean
3 Reps – Start from 30/20Kg
1 Hang Squat Clean + 2 Front Squat
EMOM 10′
@ last weight lifted by Hang Squat Clean
Conditioning (MC)
30′ AMRAP
1 Squat Clean @ 70% 1 RM
20 Front Facing Burpees
1 Squat Clean @ 70% 1 RM
60 Box Jump
1 Squat Clean @ 70% 1 RM
20 Push-ups
1 Squat Clean @ 70% 1 RM
60 Knees to Chest
Friday
Warmup (WU)
5 Rounds For Quality
5 Strict Knees to Chest
5 Burpees touch the Bar
Power (PE)
Split Jerk
Every 1’30 for 15′
3 reps @ 80% of 1RM Clean&Jerk
Conditioning (MC)
AMRAP 12′
8 Chest to Bar
8 Toes To Bar
8 Alt. Dumbbell Squat Snatch @ 22,5/15Kg
8+8 Single Dumbbell STOH @ 22,5/15Kg
Saturday
Warmup (WU)
Skill Volume Accumulation
Accumulate:
– 60 Hollow Rock
– 40 no push-ups burpees
– 40 Situps
Strength (SE)
Bench Press
5×5 @ 80% 1RM
rest 3′ b/s
Bar Skin the Cat
Spend 10′ to work on it
Toes to Bar
Find your max effort in 30″
then
EMOM 10′
50% of max effort t2b in 30″ finded
Conditioning (MC)
4 sets of:
3′ ON – 1’30 OFF (AMRAP)
20 GHD Situps
5 Man Makers 2×22,5/15Kg
Max effort Ring Muscle Ups or Scale to Stiff Legs pass through the rings