Day 1 Power Endurance 3 Set of: 30″ Max rep Clean @ 70% of 1RM rest 1:30″ 2 Ladder Ring Muscle up 2-4-6…ecc 30″ rest each rung 3′ rest between ladder Lactic Power 4 Set of: 30″ Skierg 4’rest Work Capacity 5 Rounds For Time 10 KB Front Rack Step Up 32/24 8 Burbee Box […]
Day 1 Power Snatch 1 RM Work Capacity Fran 21-15-9 Thrusters 43/30 Pull Ups ______________________________________________________________________________________ Day 2 Strength Back Squat 1 RM Strength Endurance Max rep Strict Pull up Max rep Strict Ring Dip Max rep Kipping Pull Up Work Capacity For Time 3000 mt Row ______________________________________________________________________________________ Day 3 Strength Deadlift 1 RM Strength Endurance […]
Day 1 Power Squat Snatch 2 @ 60% of 1RM 2-2 @ 65% of 1RM 2-2-2 @ 70% of 1RM Work Capacity 10-9-8-7-6-5-4-3-2-1 Overhead Squat 40/30 HSPU ______________________________________________________________________________________ Day 2 Strength Back Squat 2 @ 60% of 1RM 2-2 @ 65% of 1RM 2-2-2-2-2 @ 70% of 1RM Work Capacity For Time 50 Wall Ball […]
Day 1 Power PS+SS+HPS+HSS 1+1+1+1 @ 75% of 1RM 1+1+1+1 @ 80% of 1RM 1+1+1+1 @ 85% of 1RM 1+1+1+1 @ 90% of 1RM Strength Endurance E2MOM For 20′ 10 Deficit HSPU Work Capacity 12′ AMRAP 20 A. DB Snatch 22,5/15 15 T2B 10 Wall Ball 9/6 ______________________________________________________________________________________ Day 2 Strength Back Squat 10×2 @ […]
Day 1 Power PS+SS+HPS+HSS 1+1+1+1 @ 70% of 1RM 1+1+1+1 @ 75% of 1RM 1+1+1+1 @ 80% of 1RM 1+1+1+1 @ 85% of 1RM Strength Endurance E2MOM For 20′ 10 Strict HSPU (no ABmat) Work Capacity 20′ AMRAP 50 Cal Row 40 S. DB C&J 22,5/15 30 Cal AAB 20 Front Rack Step Ups Over […]
Day 1 Power PS+SS+HPS+HSS 1+1+1+1 @ 65% of 1RM 1+1+1+1 @ 70% of 1RM 1+1+1+1 @ 75% of 1RM 1+1+1+1 @ 80% of 1RM Strength Endurance E2MOM For 20′ 10 Strict HSPU Work Capacity 3 Rounds For Time 25 DU 20 A.DB Snatch 22,5/15 15 Burbees OT DB 10 DB Goblet Squat 22,5/15 ______________________________________________________________________________________ Day […]
Power PS+SS+HPS+HSS 1+1+1+1 @ 60% of 1RM 1+1+1+1 @ 65% of 1RM 1+1+1+1 @ 70% of 1RM 1+1+1+1 @ 75% of 1RM Strength Endurance E2MOM For 20′ 10 Kipping HSPU Work Capacity 3 Rounds For Time 10 STOH 70/50 10 Lateral Burpee straight into 100 DU 30 SDHP 40/30 30 T2B 100 DU ______________________________________________________________________________________ Day […]
Day 1 Power Snatch Complex PS+HSS+OS 1+1+1 @ 75% of 1RM 1+1+1 @ 80% of 1RM 1+1+1 @ 85% of 1RM (1+1+1)x3 heavy Strength Endurance 10’Accumulation 4 Strict HSPU + 8 Kipping HSPU + 4 Strict HSPU Umbroken Work Capacity 4 Rounds for time 20 Wall Ball 9/6 10 Hang Power Snatch 40/30 ______________________________________________________________________________________ Day […]
Day 1 Power Snatch Complex PS+HSS+OS 1+1+1 @ 70% of 1RM 1+1+1 @ 75% of 1RM 1+1+1 @ 80% of 1RM (1+1+1)x3 @ 85% of 1RM Strength Endurance 8’Accumulation 4 Strict HSPU + 8 Kipping HSPU + 4 Strict HSPU Umbroken Work Capacity For Time 50 Cal Row 40 S. DB c&J 22,5/15 30 Cal […]
Day 1 Power Snatch Complex PS+HSS+OS 1+1+1 @ 65% of 1RM 1+1+1 @ 70% of 1RM 1+1+1 @ 75% of 1RM (1+1+1)x3 @ 80% of 1RM Strength Endurance 10’Accumulation 4 Strict HSPU + 8 Kipping HSPU Umbroken Work Capacity 12′ AMRAP 25 DU 20 A. DB Snatch 22,5/15 15 Cal Row 10 Goblet Squat 32/24 […]