WEEKLY PROGRAM

April 30, Monday

Warm up

2 Rounds
2 minutes on a machine
10 Cossack Squats (Each side)
10 Sotts press (Behind the neck, snatch grip, in a squat hold)
10 Clean grip Overhead squats (As close as you can get your hands)
30 Second Handstand Hold

Strength

Back Squat
3 x 5 Reps %80+

Conditioning

5 Rounds for time
10 Double Kettlebell Hang Clean and Jerk 24-16
8 Muscle Ups

Cap time 20 minutes

 

May 1, Tuesday

Warm up

3 sets

1 minutes on a machine
5 inch worm
20 cossack squats
10 dumbell sotts press
20 sec handstand hold

Barbell

Split Jerk
-Work up to a heavy double for the day

Conditioning

5 Rounds (Alternate in a team of 3 people on the rower)
300m Row
15 Double Kettlebell Front Squats 24-16

Cap time 20 minutes

Cash out
4 x 25 GHD Sit Ups
*1:1 Work:Rest. Alternate sets with a partner!

 

May 2, Wednesday

Warm up

2 minutes on a machine
10 Cossack squats (each leg)
10 dumbell Single leg deadlift
30 seconds handstand hold

Conditioning

“2014 Regional Workout”
50 Calories Row
50 Box Jump Overs 60-50
50 Deadlifts 83-57
50 Wall Ball 9-6
50 Ring Dips
50 Wall Ball
50 Deadlifts
50 Box Jump Overs
50 Calories Row

Cap time 30 minutes

Cash out
3 x 20 Strict Ring Dips

 

May 3, Thursday

Warm up

3 rounds
1 minute machine
10 cossack squats ( each leg )
10 sotts press
5 strict pull ups

Conditioning

3 Rounds for time

1 mile Bike
100 Air Squats
10 Rope Climbs

Cap time 30 minutes

 

May 4, Friday

Warm up

2 minutes on a machine
10 Cossack squats (each leg)
10 Hang KB Clean and Jerk (Each arm)
30 seconds handstand hold

Conditioning

Alternating Minutes x 12
Even: 3 Heavy Front Squats
Odd: 12 Heavy Russian KB Swings
*Alternate minutes here, and add weight on the front squat every 2 sets!

* Rest 10 minutes

12-9-6
Bar Muscle Ups
Burpee Box Jump Overs 60-50

Gymnastic work

Strict Muscle Up Pull

 

May 5, Saturday

Warm Up

2 minutes on a machine
10 Cossack squats (each leg)
10 dumbell sotts press ( 5+5 )
30 seconds handstand hold

İn a team of 3 (waterfall style)

10 Rounds
20 Calorie Row
15 GHD Sit Ups
10 Strict HSPU

cap time 40 minutes

May 6, Sunday

Rest Day…

 

 

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