WEEKLY PROGRAM
Monday
Gymnastic skill
3 Rounds
9 Muscle Ups
15m HS Walk
Cap time 12 minutes
Conditioning
5 Rounds
500m Row
10 Bench 80 kg
20 Toes to Bar
* Alternate in a team of 3 people on the rower!
Cap time 30 minutes
Tuesday
Barbell
Power Snatches
5 x 1 Rep
*Work up to something heavy for the day!
Conditioning
Alternating Minutes x 20 minutes
Odd Min: 12 Russian KBS ( heavy )
Even Min: 12 HSPU
Wednesday
Strength
Back Squat
5 x 5 Reps @ 75%
Conditioning
İn a team of 3 …
5 rounds for time
30 wall ball 9-7
20 Cal. Air Bike
10 Bar muscle ups
Cap time 25 minutes
Accessory
Strict Pull Up Ladder
1-2-3-4-5-6-7-8-9-10 Reps
Thursday
Barbell
Every 90 sec for 10 sets
Snatch
Hang squat snactch
Overhead squat
( Find the heaviest for the day )
Conditioning
2 Rounds
10 Power Snatch 70-40
12 Bar Facing Burpees
2 Rounds
10 Power Snatch 50-30
12 Bar Facing Burpees
Cap time 15 minutes
Friday
Conditioning
For time
50 Handstand Push Ups
50 Toes to Bar
50 Calories Assault Bike
50 DB Box Step up and overs 55#/35#
15 m Right Hand Dumbell Overhead Walking Lunge 55#/35#
15 m Left Hand Dumbell Overhead Walking Lunge 55#/35#
Cap time 25 minutes
Saturday
Strength
Front squat
5×3 Reps %80-85
Conditioning
16-12-8 Reps
Chest to bar pull ups
Thrusters 50 kg
Cap time 12 minutes
Sunday
*Rest Day !!
