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 !!

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