WEEKLY PROGRAM
Monday
Warm up
3 sets
60 sec. On a machine
5 inch worm
10 inverted row
20 cossack squat
30 sec. Handstand hold
Strength
Back Squat
-Work up to a heavy single for the day!
Conditioning
10 Rounds
300m Row
10 Heavy Russian Kettlebell Swings
*Alternate with a partner on the rower!
Tuesday
Warm up
2 Rounds On a machine
90 sec. On a machine
10 db deadlift
20 cossack squat
10 db sotts press
30 sec. Handstand hold
Strength
Bench Press
5 x 10 reps @ (65-70%)
Conditioning
5 Rounds (1:1)
6 Power Snatch 70-45
12 Bar Facing Burpees
*Alternate rounds with a partner!
Cap time 25 minutes
Cash out
Single Arm Dumbell Strict Press
2 sets x 12 Reps (6 each arm)
Wednesday
Warm up
Front Squat
5 x 1 rep @ 85-90%
Conditioning
For time
3 Rounds (Start a new round every 4:00)
3 Rope Climbs
16 Thrusters 50-35
*Rest the remainder of the 4:00!
Thursday
Warm up
3 sets
15 Calorie machine
12 Cossack squat
9 Sotts press
30 sec. Handstand holds
Strength
Overhead Squats
-Find a 2RM OHS
* work up to your best double for the day!
Power Output/Work Capacity!
5 Sets (Start a new set every 4:00)
15 Toes to Bar
15 Calorie Row
15m Overhead Walking Lunge 50-30
Cash out
Every 2:00 x 5 Rounds
8 Muscle Ups ( unbroken )
Friday
Warm up
3 sets
60 sec on a machine
10 single leg lateral box step up
20 cossack squat
10 sotts press
30 sec handstand hold
Strength
Front Squat
EMOM x 10 minutes
1 Rep @ 70-75% (With some speed out of the bottom!)
Conditioning
EMOM x 10 minutes
3 Power Cleans 65-70% of 1RM Power Clean
10 Push Ups
Saturday
Warm up
Dynamic streching
Conditioning
4 Rounds (New round every 7:00)
100 Double Unders
800m Run
*Rest 10 minutes
Gymnastics Work
3 Rounds (Every 4:00 start a new round)
7 Muscle Ups
15 m Handstand Walk
