WEEKLY PROGRAM

 

July 10, Monday

“Barbara”
5 Rounds
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
*Rest 1 MIN between rounds.

Cap time 35 minutes

Accessory

Back Extensions
3 x 25 reps

 

July 11, Tuesday

Strength
Front Squats
5 x 3 Reps ( climb )

Barbell conditioning

Power Clean EMOM (Touch and go reps)

5 reps EMOM x 5 min (Warm up/moderate) 60-30
*Rest 2 minutes
5 reps EMOM x 5 min 70-40
*Rest 2 minutes
3 reps EMOM x 5 min 80-50
*Rest 2 minutes
1 rep every 30 seconds x 5 minutes 90-60
*Rest 2 minutes
5 reps EMOM x 5 min 70-40

 

July 12, Wednesday

Conditioning

For time
15-12-9
Overhead Squats 70-40
Bar Muscle Ups
Cap time 10 minutes

Rest 10 minutes

3 Rounds
10 Deadlifts 150-80
10 Strict HSPU ( 10 – 5 cm deficit )
Cap time 10 minutes

 

 

July 13, Thursday

Power Snatches
EMOM x 10 minutes
6 Reps (Touch and go)
* %50 of 1 Rm snatch

5 Rounds (Team of 2 )
30 GHD Sit Ups
30 Burpees

 

 

July 14, Friday

In a team of 3…
For time
75 Squat Cleans 80-50
75 Muscle Ups
105 Front Squats 70-40
105 Chest to Bar Pull Ups
120 Thrusters 50-30
120 Pull Ups

Cap time 45 minutes

 

July 15, Saturday

4 Rounds
1 Minute On/1 Minute Off
Burpees
Bike Calories
Clean and Jerks 60-40
Row Calories

 

July 16, Sunday

Rest Day !!!

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