Monday
5 Rounds of:
90 second max row
90 second max ski
90 second max run or bike
90 second rest
Base Strength
| A) 4 x 6 narrow bench press heavier than last week 3 sec lower, pause at chest max effort normal grip 5-10kg lighter | B) Feet elevated ring rows 4 x 10 | C) 15min AMRAP 20-30 sec l sit/knee tuck 5-10 deficit press ups 12 seated DB alternating strict press 10 single arm DB floor press each side |
Tuesday
A) Every 90 seconds x 5
5-8 strict ring dips
B)
18 min AMRAP
20 wall balls
20 box jumps
20 Chest to bar pull ups, pull ups or Ring rows
Wednesday
A)
15-12-9-6-3
Power snatch
After each round
20 box step ups (22.5/15)
Base Conditioning
| 2min max Kcal row Rest 2mins x 3 2min max Kcal Run Rest 2mins x 3 | 75/60kcal row for time (4min time cap) 2min rest 60 kcal run for time (4min time cap) |
Thursday
A) Push Press
4 Sets of 6
Rest 2 Minutes Between Sets.
heavier than last week
B)
12min AMRAP
10 box HSPU
10 Chin ups or ring rows
20 second L-Hang
Friday
3min on / off x 5 rounds
10 power cleans
max row remaining time
Saturday
A)
In pairs build to heavy 3rm thruster
B)
In Pairs:
20min AMRAP
I Go U Go
10 kcal Ski
8 thrusters
6 OTB burpees
Sunday
Base Conditioning
Base Strength
