WEEKLY PROGRAM

Monday

Barbell

Snatch
*Work up to a heavy single for the day!

Conditioning

5 Rounds

İn a team of 3 people ( waterfall style )

8 Hang Power Snatch 50-35
16 Toes to Bar
32m Farmers Walk 24/16 kb’s

Cap time 25 minutes

Tuesday

Conditioning

Alternating Minutes x 20 minutes

Odd: 3 Hang Squat Cleans 80-50 + 6 Strict HSPU
Even: 15 Pull Ups

Accessory

3 Rounds (For quality)
14 DB Strict Press (7 each arm, alternating arms)
25 GHD Sit Ups

Wednesday

Conditioning

Start a new workout every 20:00!

3 Rounds
30 Calorie Bike
15 Overhead Squats 50-30

3 Rounds
100 Double unders
15 Muscle Ups

3 Rounds
30 Calorie Row
15 Bench Press 80-50

Thursday

Warm up

2 Sets
90 seconds bike
10 Lateral Box Step Ups (Each leg)
10 Strict Pull Ups

Conditioning

For time:
21-15-9
Strict HSPU
12-9-6
D-Ball Cleans 50-30

Cap time 12 minutes

Accessory

Strict Ring Dips
4 x 15 Reps

Friday

Conditioning

Alternating Minutes x 30 minutes
Min 1: 15/12Calorie Bike
Min 2: 12 Burpees
Min 3: 6 Ring Muscle Ups

5 Rounds
20 GHD Sit Ups
15 Dumbell Bench Press 65/45#
* alternated with a partner, one partner on the ghd and the other partner on the bench press.

Saturday

Conditioning

In a team of 3 people

Every 6 minutes x 5 Rounds (30 Minutes)

Partner 1:
AMRAP 2 min
15 Goblet Squats (One 50/35# Dumbell)
12 HSPU
9 Single Arm DB Clean and Jerk 50/35# (9 reps EACH ARM)

Partner 2:
AMRAP 2 min
Calories Assault Bike

Partner 3:
Rest 2 minutes

Sunday

Rest Day !!!

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