Day 1
Warmup
2 rounds:
:45 easy bike
:15 hard effort assault bike
:45 easy bike
:15 hard effort assault bike
20 ring rows
5 inch worms
Weightlifting
2 Sets
Snatch
12@50% Of your 1RM
10@60% Of your 1RM
8@65% Of your 1RM
6@70% Of your 1RM
4@75% Of your 1RM
Rest 4:00 b/t sets
Aerobic Capacity
Row
Emom 08:00
01:00 18/14 Cal
01:00 Rest
Day 2
Warmup
AMRAP 10:00
1:00 Row or Ski Erg
10 Kipping Activation
10 Push ups
10 Box Step Ups
Strength
Back Squat
3 x 8 Reps @67%
Metcon – For time –
Hand Stand Walk
10 – 20 – 10 – 20
Front squat 40/30KG
20 – 10 – 20 – 10
Time Cap 15:00
Day 3
Warmup
AMRAP 12:00
02:00 Machine
20 Good mornings
20 Squats
01:00 Knee plank
Weightlifting
Squat Clean
15@50% Of your 1RM
12@60% Of your 1RM
10@65% Of your 1RM
8@70% Of your 1RM
6@75% Of your 1RM
Metcon – For time –
AMRAP 12:00
300m Run
15/12 Cal Ski Erg
AMRAP 08:00
2 – 4 – 6 – 8 – …..
Toes To bar
Pistols
Day 4
Warmup
3 Rounds
2:00 Assault bike
20 Ring rows
20 Plate hops
:30 bar hang
5m Hand Stand Walk
Strength
Deadlift
6 x 6 @72% +2.5KG
Shoulder Press
4 x 8 @60% of your 1RM
Metcon – For time –
4 Rounds For time
15 Double Hang DB Clean&Jerk 22.5KG/15KG
60 Double Unders
15 Chest to bar
Rest 02:00 After Each Round
Day 5
Warmup
AMRAP 15:00
20/16 cal row
20 Squats
20 Up and Down
10 Single leg RDL (each leg)
Weightlifting
Jerk
12@50% Of your 1RM
10@60% Of your 1RM
8@65% Of your 1RM
6@70% Of your 1RM
4@75% Of your 1RM
Rest 3:00 b/t sets
Then,
8@65% Of your 1RM
6@70% Of your 1RM
4@75% Of your 1RM
Rest 2:00 b/t sets
Metcon – For time –
2 Rounds
50 Cal Bike Erg
30 Burpees Box jump Over
15 Cal Bike Erg
10 Power Snatch 70KG/40KG
Time Cap 20:00
Day 5