WEEKLY PROGRAM

May 14, Monday

Warm Up

3 sets
60 sec. On a machine
20 cossack squat
10 db sotts press
5 inch worm

Strength

Bench Press
6 x 2 reps
*Work up to about 85% of

Conditioning

5 Rounds
5 Bench press 90-50
5 Bar Muscle Ups

Cap time 8 minutes

* Rest 5 minutes

3 Rounds
15 Kettlebell Front Squats 24-16 kg
50 Double Unders

Cap time 7 minutes

May 15, Tuesday

Warm up

7 Rounds
250m Row
10 Burpees
*Alternate on the ski erg with a partner

Cap time 15 minutes

Barbell

Hang Squat Clean + Squat Clean

Conditioning

For time
15 Muscle Ups
30 Calorie Assault Bike
300 Double Unders

Cap time 10 minutes

May 16, Wednesday

Warm up

3 sets

60 seconds on a machine
10 dumbell power snatch (each arm)
20 cossack squat
30 sec. Handstand Hold

Barbell

Power Snatches
EMOM x 5 minutes
5 Reps (55%)
*Rest 2 minutes
EMOM x 5 minutes
3 Reps (60-65%)
*Rest 2 minutes
Every 0:30 seconds x 5 minutes
1 Rep (70-75%)

* Rest 5 Minutes

Conditioning

With a partner ( waterfall style )

200-400-600-800-1000m
Rowing meters
20 Russian KBS after each set (32-20)

Cap time 20 minutes

May 17, Thursday

Warm up

2 sets

90 sec on a machine
10 single arm ring row ( each arm )
20 cossack squats
10 db sotts press ( 5L+5R )
30 sec. Handstand push ups

Gymnastics conditioning

3 Rounds (1:1) ( work:rest )

10 Muscle Ups
20 Handstand Push Ups
30 Toes to Bar

May 18, Friday

Warm up

2 sets

90 sec. On a machine
5 inch worm
20 cossack squats
10 push ups

Bench Press
5 x 3 Reps % 80-85

Conditioning

10 Rounds
Partner 1: 300m Row
Partner 2: 15 Kettlebell Front Squats 24-16

Cap time 25 minutes

Cash out:
50 strict Pull Ups!

May 19, Saturday

Warm up

3 sets

60 sec. On a machine
10 db clean and jerk (5+5)
20 cossack squat
10 ring row

Conditioning

Partner “Eva”

5 Rounds
800m Run (Together with your partner)
30 KBS 32-24
30 Pull Ups

Cap time 40 minutes

May 20, Sunday

Rest Day …

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