Monday
0:00 - 10:00
A)
10 min emom
3 x muscle snatches
16:00 - 31:00
B)
10 rds
Every 90 seconds
1 x power snatch
1 x full snatch
1 x hang snatch
38:00 - 53:00
C1)
21,15,9
For time:
overhead squats (95,65)
C2b/pull ups
Lateral burpees over the bar
3 min rest
C2)
Max leg less rope climbs/rope climbs in remaining time
Optional Accessories
5 x 10 barbell rows
5 x 10-15 weighted back extenstions
5 x Max hspu
5 x 8 strict t2b/leg raises
Tuesday
0:00 - 28:00
A)
Back squats
83%/3
86%/1
83%/3
88%/1
83%/3
90%/1
With
Strict press 5 x max reps @ 80%
35:00 - 55:00
B)
20 min amrap
5 x muscle ups/10 x dips
10 x bbt (115,75)
15 x t2b
Optional accessories
1)
5 x 10 one arm rows
With
5 x 5-15 ghr
2)
5 x 20 band pull aparts
5 x 10 strict pull ups
Wed
A)
30 min gymnastics
B)
2 rds
35 meter sled pull races
With
Prowler push35 meter races
C)
2 rds
70 meter harness races
With
Max sand bag distance carries
D)
Optional extras
15 Max overhead yoke carries
With
Work to 30 meter max farmers carries
Thursday
0:00 - 28:00
A)
Dead lifts 6 x 4 @ 75% + 20kg
With
Bench press work progressively heavier with sets of 10,8,6,4,2 and then work to a heavy single.
35:00 - 55:00
B)
9,7,5 - bar muscle ups / 3 x 10 strict pull ups
100,75,50 - double unders
5 min rest
C)
For time:
21,15,9 - Cal row
12,9,6 - Burpee box jumps (24,20)
Optional Accessories
1)
5 x 5-10 reverse grip barbell rows
With
5 x 10 Y-T-W
2)
3 rds
30 second side plank each side
60 second plank
2 min rest
Friday
A)
10 rds
7/6 x strict hspu
8/7 x strict pull ups
9 x cal row
(28 min cap)
5 min rest
B)
10 rds
8 x strict t2b/leg raises
10 x cal bike
Optional accessories
1)
10 rds
Every 90 seconds
2 x split jerks
2)
5 x 10 one arm rows
5 x 10-15 dumbell curls
Saturday
0:00 - 29:00
A)
Back squats 5 x 5 @ 75%
With
Strict press behind neck 3 x 8
36:00 - 55:00
B)
21,15,9
Wall balls
C2b/pull ups
5 min rest
C)
21,15,9
Wall balls
Burpees over bar
Accessories
1)
5 x 4/2 strict muscle up
5 x 12 pause Pistols
2)
5 x 10 barbell rows
5 x 20 band pull aparts
Sunday
A)
800 run
4 rds
25 x box jumps (step down)
25 x cal row
25 x butterfly ab mat sit ups
800 run
B)
10 x laps farmers carry @ about 60% of weight added to handles. (Hope that makes sense.
With
60 second plank in between every 2 lengths