Day 1
Warmup
Run 300m
10 V-Ups
10 Push ups
Run 600m
10 V-Ups
10 Push ups
Aerobic Capacity
Row or Ski Erg or Assault Bike
- Emom 16:00
01:00 Max Cal
Min : Ski & Row 16/12 – AB 16/12
01:00 Rest
Metcon – For time –
2 Rounds
10 – 8 – 6 – 4 – 2
Power Snatch 40KG/30KG
20 – 16 – 12 – 8 – 4
Ski Erg
10 – 8 – 6 – 4 – 2
Pistols
Rest 02:00
Day 2
Warmup
3 Rounds
10 Kipping Activation
10 Push ups
10 Squats
Strength
Back Squats @60% dur 1RM
3 Series of 12 reps
After the last Set
For time
30 Box Jumps
20 Burpees Box Jump Over
Metcon – For time –
21 – 15 – 9
Overhead Squat – Empty Bar
Assault Bike or Row
Dumbbell Snatch 22,5KG (1 rep = Left and Rigth)
Time Cap 09:00
Day 3
Warmup
2 Rounds – 06:00
20 Cal Machine
15 Squats
10 Push ups
5 Inch worms
Strength
Shoulder Press – 20:00
Recherche du 5RM
Metcon
AMRAP 16:00
En Binome
1000m Row (Share)
40 Sit ups Synchro
30 Push ups Synchro
20 Squats Synchro