Monday
Bignastics
EMOM
1-3 wall climbs
For Time:
1km/900m Row
30 push press (43/30)
30 Pull Ups/ jumping CTB
Base Strength
Deadlift
Set 1 75% x 5
Set 2 85% x 3
Set 3 95% x 1+
(based off 90% 1RM)
2 sec up/down
B)
4 sets of 6 – 8 reps Bent over row
C)
3 sets of Hammer curls x 10 reps
Superset with
3 sets of 10 Babell good mornings
Tuesday
Barbell Cycling
A) 5 sets of 3 hang power snatch with 3 sec hold in hang
focus on positioning
B)
15 min AMRAP
15 power snatch (35/25)
15 thrusters
15 box jumps
Base Conditioning
6 Min run
1 min rest
6 min Row
1 min rest
6 min Ski
1 min rest
x 2
Wednesday
Do you even Cardio
10 rounds for time:
10 press ups
12/9 kcal ski
12min time cap
Rest 5 mins
12 min AMRAP
200m run AFAP
Rest 1 min
Base Strength
Bench Press
Set 1 70% x 3
Set 2 80% x 3
Set 3 90% x 3+
(based off 90% 1RM)
2 sec up/down
B) Incline Press
3 sets of 6 – 8 reps
C) 3 sets of Max press ups
Thursday
A) 3-3-3-3-3 back squat
start at 40% and increase
8 second lower on the first rep
B) 3 sets of 8 single leg squats (on box)
Superset
Single arm carries
Friday
Team takeover
26 min AMRAP
20 syncro down ups
100 walking lunges with DB, hold as like
20 syncro down ups
100 KB swings
20 syncro down ups
50 sandbags over wall
20 syncro down ups
100 knees to elbow
Saturday
Build to a 3RM tng Clean and jerk
0-8min
grace 60/40 kg
8-16min
light grace 40/30 kg
Sunday
Base Conditioning
Base Strength – Upper body
