Monday
0:00 - 12:00
14:00 - 29:00
A)
10 rds every 90 seconds
Every 90 seconds
1 x snatch pull
1 x power snatch
1 x hang snatch
1 x snatch balance
33:00 - 43:00
B)
10 min emom
1 x full snatch
1 x hang snatch
50:00 - 58:00
C)
Randy
75 x power snatches (75,55)
(8 min cap)
Optional accessories
5 x 5-12 strict hspu
5 x 10 strict reverse grip pull ups
5 x 10-15 weighted back extenstions
5 x 1 min plank
Tuesday
0:00 - 28:00
A)
3 x 5 pause squats @ 50% + 10kg
1 x 4 pause squats @ 60% + 10kg
3 x 3 pause squats @ 65% + 10kg
5 x strict press max reps @ 80%
35:00 - 48:00
B)
5 rds
For time:
12 x dumbell thrusters 22.5kg,15kg
50 x double unders
(13 min cap)
51:00 - 56:00
C)
5 min amrap
7 x burpees
7 x C2b
-record total reps
Optional Accessories
5 x 6/3 muscle ups
5 x 10 one arm rows
5 x 5-15 ghr
5 x 20 band pull aparts
Wed
A)
30 min gymnastics
B)
2 rds
30 meter sled pull straight into 30 meter prowler push
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 - 27:00
A)
Dead lifts 5 x 5 @ 70%
With
Bench Press 5 x max reps @ 90%
35:00 - 52:00
B)
3 rds
For time:
500 x row
12 x dead lifts (225,155)
21 x box jumps (24)
(17 min cap)
Optional Accessories
5 x 10 one arm rows
5 x 12/8 dips
5 x 10 bent lateral complex
5 x 30 seconds side plank each side
Friday
0:00 - 10:00
A)
10 min amrap:
3,6,9,12,15,18 and so on:
Overhead squats (95,65)
Bar facing burpees
20:00 -
B)
3 rds
10/6 x bar muscle ups / 20/15 x dips
20/15 x cal bike
C)
50,40,30,20,10 - double unders
Rope climbs - 2
Accessories
1)
5 x 8-12 reverse grip barbell rows
5 x 20 band pull aparts
2)
3 rds
60 second hollow hold
60 second plank
90 second rest
Sat
0:00 - 25:00
A)
Back squats
20 x back squats @ 215,130
12 x back squats @ 240,145
6 x back squats @ 270,155
2 x back squats @ 290,165
With
Sots press - 5 x 5-8
32:00 -
B)
20-2 - wall balls
10-1 - t2b
(Try and aim for sub 10)
5 min rest
C)
5 rds
10 x pistols or 20 air squats
10/7 x strict pull ups
10 x cal row
Optional accessories
1)
10 rds
Every 90 seconds
2 x split jerks
2)
5 x 10 one arm rows
3 x 10 Y-T-W
5 x 10-15 dumbell curls
Sunday
A)
5 rds
400 x run
2 x rope climbs
25 x butterfly Ab Mat sit ups
7 min
B)
5 rds
400 x row
20 x Russian Swings
30 x Russian Twists