Day 1
Warm Up
3 Rounds
12 Bar Passes
12 Shuoulder Press stick
12 Air Squats
Strength
Bench Press
6 Sets 8 Reps
@67,5% Of Your RM
Metcon
4 Rounds
8 Thrusters 40kg
12 Cal EchoBike
Rest : 02:00
6 Rounds
12 Clean&Jerk 40kg
8 Deadlift Sand Bag 70kg
Rest : 05:00
Max Bench Press @45%
in 05:00
Day 2
Warm Up
3 Rounds
10 Air Squats
20 Shoulder Taps
20 Cal Bike
Metcon
AMRAP : 15:00
10 Back Squats 70kg
20 Sit Ups
10 HSPU
Metcon
1300m Run
Then,
5 Rounds
8 Burpee Box Jump Overs High
16 Hand Release Push Ups
Day 3
Warm Up
AMRAP : 05:00
150m Run
12 Thrusters ( stick )
20 Alt RDL
Strength
Deadlift
5 x 45%
5 x 55%
5 x 70%
3 x 80%
2 x 85%
1 x 90%
1 x 95%
Metcon
AMRAP : 17:00
1 – 2 – 3 – 4 Etc…
Squat Snatch 60kg
Kipping Chest To Bars
Accessory Work
4 Rounds
12 Bent Over Row 2×22,5kg
12 Alt Shoulder Press 2×22,5kg
Day 4
Warm Up
4 Rounds
12 Shoulder Taps
20 Air Squats
20 Good Morning
12 Cal Row
Skill
Clean
8 Sets 1 Rep
Load Heavy Weight
Metcon
40 – 30 – 20 – 10
Wall Ball Shots 9kg
25 – 20 – 15 – 10
GHD Sit Ups
Metcon
AMRAP 10:00
10 Dips
10 Hand Release Push Ups