Monday
10-1 Back squat @ 3/4 bodyweight
300/275 row/ski or 225m run after each round
Base Strength
A) 4 x 10 strict press Superset 4 x 12- 15 DB bench press | B) 12 min EMOM 1- 3-5 negative pull ups or max tempo pull ups (3 sec up + down) 2 – 15 DB bench press 3 – 15 weighted sit ups |
Tuesday
A)
Pausing Power Clean
On the 1:30 x 5 rounds:
1 Pausing Power Clean*
1 Power Clean
B)
3 Rounds for time:
12 Power cleans 60/40
24 Bar facing burpees
48 Double unders
Wednesday
A)
Push Press
4 Sets of 4 reps
B)
16 min AMRAP
40/30kcal run
40/30kcal row
50 Wall Balls 20/14
Base Conditioning
Alt between row and run
2 min max kcals, rest 1 min x 2 rounds
4 min max kcals, rest 2 min x 2 rounds
6 min max kcals, rest 3 mins x 2 rounds
2 min max kcals, rest 1 min x 2 rounds
Thursday
A)
EMOM 7mins
strict pull ups
rest 2 mins
EMOM 7mins
1-3 Ring dips
rest 2 mins
B)
8 minute AMRAP:
In pairs you go I go:
Sandbag carry
Friday
Every 2 mins for 10 rounds
12 DB snatch
12 TTB
Saturday
A)
In pairs
Build to a heavy 5 front squats
B) In pairs:
3 rounds:
90 / 72 kcal
45 DB Thrusters
20 SYNCHRO burpees
Sunday
Base Conditioning
Base Strength
