Monday
Team Take Over
Teams of 3
200/140 Calorie Bike/Run
… Directly into:
3 Rounds:
50 Toes to Bar
50 Box Jump Overs (24″/20″)
50 Thrusters
Round 1 Barbell – 42.5/30
Round 2 Barbell – 50/35
Round 3 Barbell – 60/42.5
Remaining time max kcals
Base Strength
A) Bench Press 67.5% x 10, 77.5% x 8, 82.5% x 6, 50% x max reps of 1rm bench press (3 seconds lowering on each rep)
Same weight as last week
B) Incline DB Bench press 3 sets of 12 reps
C) Super set
DB roll backs
2) KB bent over rows
D1) Chin ups x max sets (keep 2 reps in reserve)
D2) Banded press ups x max set
Tuesday
Heavy Day
4 x 10 deadlift @ 2.5-5kg heavier than last week
Going every 3 mins
4 Rounds
Suitcase reverse lunges (10-12 each side)
10-20 Ring press up tucks
20 barbell good mornings (light weight)
Base Conditioning
6 Sets:
90 sec work
45sec Rest
Into
10 Sets:
:45s – Work
:45s – Rest
Into
15 sets
15 sec work
30 sec rest
For max distance
Wednesday
Funnastics
A)
HSPU practice
Stict HSPU or Z press or box HSPU
B)
14 min AMRAP
7 Inverted Ring Rows
14 Hang DB Snatch
14 V Sits
Base Strength
A)
Back Squat 67.5% x 10, 77.5% x 8, 82.5% x 6, 50% x max reps of 1rm Back Squat (3 seconds lowering on each rep)
Same as last week
4 sets of:
B1) 10 Sandbag squats
B2) 10 Barbell step ups each side
C1) 3 sets of 20 hip dips (l+r)
C2) 3 sets of 20 V-ups
Thursday
Do you even Cardio?
A)
1km ski
rest 2 min
1km ski
B)
12 min AMRAP
30/24 kcal row
rest 45 secs
C)
12 Rounds
Run 75m, jog 125m
Friday
Barbell conditioning
A) 2 Front Squats + 1 split jerk
Heavier than last week
B)
WOD
1-10
power cleans
burpees over the bar
Saturday
Pump and Grunt
A)
3 x 12 DB bench press
SS
seated L-sit strict press
B)
5 Rounds
30 sec ski (28 S/R going for power)
15 sec rest
30 sec knee raises / weighted optional
15 sec rest
30 sec press ups
1min rest
Sunday
Base Conditioning
Base Strength – Upper
