Day 1
Warmup
- AMRAP 15:00
20 Ski Erg or Up and Down
10 Cal Assault Bike or Up and Down Box Jump
Run 150m
Weightlifting
- Complex – 4 Rounds
1 Power Clean +
10 Reps Front Squats @60%
Metcon – For time –
- 5 Rounds
10 Power Cleans 60/40KG
10 Lateral Bar Burpees
Day 2
Warmup
3 Rounds
20 Double Unders
10 Burpees
15 Double Unders
5 Burpees
10 Double Unders
3 Burpees
Strength
Shoulder Press
4 x 6 @70% of your 1RM
4 Serie Of 20 reps
Unbroken Deadllits 100/70KG or 225/155Lbs
Time Cap 12:00
Adjust the load or the number of reps if necessary.
Metcon – For time –
4 Rounds
Every 4 mins
10 HSPU or 20 Push ups Hand Releases
20 Double Unders
10 Clean 72% Of your 1RM
Day 3
Aerobic Capacity
4 Sets Of Run
04:00 at Moderate Pace
02:00 at Easy Pace
01:00 at Walk Pace
Weightlifting
EMOM 09:00
2 Power Snatch at 70% Of your 1RM
Rest 03:00
Metcon – For time –
4 Rounds
20 Wall Balls 9KG/6KG
15 Front Squats Empty Bar 20/15KG
10 Box Jump Overs
5 Burpees Box Jump Overs
Replace Wall ball with Medball Clean, Bumper to Over head or Thrusters empty bar.
Day 4
Warmup
3 Inch Worms
10 Thrusters Empty Bar
6 Inch Worms
10 Thrusters Empty Bar
9 Inch Worms
10 Thrusters Empty Bar
00:30 Hand Stand Hold
10 Thrusters Empty Bar
Aerobic Capacity
- 3 Rounds
25 Push Press 40/30KG
Run 1000m or 500m
For Time
Time Cap 25:00
Metcon – For time –
AMRAP 16:00
20 Double Unders
10 Toes To bar
Replace the toes to bar with V-ups.
Day 5
Warmup
2 Rounds
20 Squats
20 Cal Row
10 Push ups
10 Pvc Pass Through
Weightlifting
Complex 60% of 1RM Clean
- 6 Sets
1 Squat Clean
1 Front Squat
Complex 80% of 1RM Clean - 4 Sets
1 Squat Clean
1 Front Squat
Complex 90% of 1RM Clean - 2 Sets
1 Squat Clean
Then,
Jerk
8@65% Of your 1RM
6@70% Of your 1RM
4@75% Of your 1RM
Rest 2:00 b/t sets
Day 6 & 7
Rest Day 🙂