Monday
A)
5-5-5-5
power snatch
B)
3 Rounds for time
36 wall balls
24/18 kcal
12 power snatch (50/35)
Base Strength
A)
4 x 8 bench press
@ 60%
3 sec lower, pause at chest
B)
3 sets of 3-8 strict chin ups
or 3 x 3 assisted chin ups
C)
15 min AMRAP
8-10 kneeling arnnie press
8 single arm ring rows
20 bent over flyes
15 sec tuck hold + 10 sit ups
Tuesday
A) 10RM Push Press
B)
21-15-9
STOH (70/47.5)
burpees over the bar
Wednesday
A)
Spend 8-10 mins
building to a moderate squat clean double
B)
4min AMRAP
10 squat cleans (43/30)
40 Double Unders
Rest 2 mins
4 min AMRAP
5 Squat cleans (60/40)
40 Double Unders
Rest 2 mins
2min AMRAP
max squat cleans @ 85% part A
Base Conditioning
| Every 3 mins x 4 400m Run Into every 2mins x 3 200m Run | Every 3 mins x 4 500/450m Row Into every 2mins x 3 275/250m row |
Thursday
A)
10 min of wall walk practice
B)
10 mins
Build to a 3rm strict pull up
or 5 x 3 strict pull ups/ negatives
C)
8min AMRAP
ascending ladder of strict chin ups, + 1 after each round
9/7 kcals after each round
if not got strict chins
3 ring rows, +3 ater each round
Friday
5 Rounds for time
300/275m ski
8 ring press ups
16 DB snatch (25/17.5)
rest 2 mins
5 Rounds
200m run
6 DB thrusters (25/17.5)
12 TTB
Saturday
12 min AMRAP
5 deadlifts
10 press ups
20/15 kcals
Rest 4 mins
12min AMRAP
10 under hand rows
10 single arm strict press each side
10 weighted step ups each leg
20 weighted sit ups
Sunday
A)
0-12 minutes:
15/12kcal ski
10-1 press ups
14-26 (12min time cap)
15/12 kcal row
10-1 burpees over the rower
26-38 12 min time cap
10 rounds
10 empty bar thrusters
10 kcal run
