Monday
A) 10-10-10
Power snatch
building weight each set
B) 3 Rounds:
6 Power Snatches 50/35
9 Front Squats
12 Box Jumps 24/20
Into
18 Power Snatches 50/35
27 Front Squats
36 Box Jump Overs
Base Strength
| A) 4 x 8 bench press @60-65% 3 sec lower, pause at chest 1 x max effort narrow bench | B) 3 sets of 3-8 strict pull ups or 3 x 3 assisted pull ups | C) 15min AMRAP 8-10 kip swings 16-20 plank rows 10 muscle clean + strict press 30 sec tuck/hollow hold |
Tuesday
15 min AMRAP
27/21 kcal row
21 target burpees
21 CTB
REST 3 mins
For Time
50/36 kcal row
15 target burpees
50 pull ups
15 target burpees
Wednesday
A)
Push Press
4 Sets of 6 reps
Rest 2 Minutes Between Sets. Take from the rack.
start at 90-100% of our recently completed 10RM Push Press.
B)
Every 2.5 minutes x 6 rounds
60 Double unders
10 thrusters 60/40
Base Conditioning
| 20 minute AMRAP In Pairs Max distance run Max distance row switiching everytime Partner1 completes 500m row | Rest 4 mins Run 30sec on/off x 10 rounds |
Thursday
A)
9-7-5-5 Back squat
B)
15min AMRAP
10 stiff leg deadlifts
10 straight leg raises
5-8 single leg box/plate jumps
Friday
For Time
30-20-10 kcal
single DB box step ups (22/15)
Into
10-20-30 kcal ski
50 FT DB OH WL
Into
30-20-10
Ski
DB Snatch
21-14-7 kcals for girls
Saturday
A) Establish a 5 RM clean and jerk
B)
100 kcal
20 CnJ @ 70% of A
100 kcal
20 CnJ @ 70% of A
Sunday
Base Conditioning
| 20 minute AMRAP In Pairs Max distance run Max distance row switiching everytime Partner1 completes 500m row | Rest 4 mins Run 30sec on/off x 10 rounds |
Base Strength
| A) 4 x 8 bench press @60-65% 3 sec lower, pause at chest 1 x max effort narrow bench | B) 3 sets of 3-8 strict pull ups or 3 x 3 assisted pull ups | C) 15min AMRAP 8-10 kip swings 16-20 plank rows 10 muscle clean + strict press 30 sec tuck/hollow hold |
