Monday
Warmup (WU)
3 Rounds for quality
4+4 Kettlebell Over Head Lunges
8 Goblet cossack squat
8 Inch Warm (In Place)
Strength (SE)
Barbell Back Rack Reverse Lunges
5 x 8 + 8 @ 40% of 1RM Back Squat
Rest 2′ between sets
Double Kettlebell Front Rack Squat 2 x 20/16kg
Every 90″ for 6′
max effort steady pace
Conditioning (MC)
6 Rounds For Time
15 Box Jump Over
12 Single Dumbbell Devil Press – 22.5/15 kg
9 Hand Stand Push Ups
Tuesday
Warmup (WU)
2 Rounds for Quality
10 Muscle Clean (empty barbell)
8 Burpees Leg raises
10 + 10 Single Leg Deadlift (Bodyweight)
Power (PE)
Power Clean + Front Squat
(1+5) x 2 @ 60% – 1′ rest b/s
Rest 2′
(1+4) x 2 @ 65% – 1′ rest b/s
Rest 2′
(1+3) @ 75%
Rest 2′
(1+2) @ 80%
Rest 2′
(1+2) x 3 @ 85% – 1’30 rest b/s
Conditioning (MC)
AMRAP 5′
20 Cal Row
20 Burpees Over the Erg
20 A.Swing @32/24kg
rest 2’
AMRAP 5′
20 Cal Assault Bike
20 Single Dumbbell Thruster @22.5/15kg
20 Pull Ups
rest 2′
AMRAP 5′
20 Burpees Box Jump Over
20 Double Unders
20 Toes to Bar
Wednesday
Warmup (WU)
2 Rounds For Quality
10 “PVC” Over Head Kang Squat
10 Cal Row – Stiff legs
10 Hollow Body Rock “PVC” Over Head
Strength (SE)
Below the knee Squat Snatch
2 Reps – Start from 20/15Kg
1 Squat Snatch + 2 Over Head Squat
EMOM 10′
@ last weight lifted by Below the Knee Squat Snatch
Conditioning (MC)
15′ AMRAP
12 Chest to Bar – scale as Pull Ups if you need
12 Squat Clean Thruster @50/35kg
9 Bar Muscle Ups
9 Clean & Jerk @50/35kg
6 Strict Ring Dips or Parallette Dips
6 Strict Hand Stand Push Ups
Friday
Warmup (WU)
5 Rounds For Quality
5 + 5 Single Kettlebell Z Press
8 Rower Pike Ups
5 Tempo Chin Ups – Tempo 3.3.1.1
Power (PE)
In 15′ window find 5RM Push Press
then
5 x 5 Strict Press @ 65% 1RM
1’30 rest b/s
Conditioning (MC)
For Time
30 Toes to bar
25 Single Kettlebell Over Head Squat @24/16kg
20 Ring Muscle Ups – scale with Toes to Ring
25 Single Dumbbell Snatch @25/20kg
30 Cal Row
Saturday
Warmup (WU)
Skill Volume Accumulation
Accumulate:
– 60 Band Pull Apart
– 40 Ring Rows
– 3′ Arm Gymnastic Plank
Strength (SE)
Pendlay Row
5×10 @60/40kg
rest 3′ b/s
Strict Chin Ups
5 sets x Max Effort – 2′ rest b/s
Box L-Sit Hold
Find your max effort
then
EMOM 10′
50% of max effort of your hold
Conditioning (MC)
Death by 1’30’
4 Cal Assault Bike OR Bike Erg
4 Burpees Step Up Over Single Dumbbell @22.5/15kg