Day 1

Warm up

6′ AMRAP
10 Inchworm
10 Spiderman
10 Box Dips

MetCon

5 Rounds For Time
50 Air Squat
30 HSPU/Push Ups

Cap Time 20′

_____________________________________________________________________________________________________________________

Day 2

Warm up

3 Rounds
10 Jumping Jack
10 Plank Rotation
10 Lunges

Core

Tabata
Single Arm Plank

Tabata
Flutter Kicks

MetCon

18′ EMOM
1 min 30 DU
2 min 10 Thrusters + 5 Burpees
3 min Rest

_______________________________________________________________________________________________________________________

Day 3

Warm Up

2 Rounds
10 PVC Pass
10 Up&Dow Plank
10 Bird Dog
10 90 to 90

MetCon

15’AMRAP
9 Pull Ups
15 HR Push Ups
21 KB Swings/Hip Thrust

_______________________________________________________________________________________________________________________

Day 4 rest

_______________________________________________________________________________________________________________________

Day 5

Warm Up

3 Rounds
5 Inverted Burpees
10 Bird Dog Knee to Elbow
15″ Hollow Hold

Strength

4 Rounds
10+10 S. A. DB Deadlifts
10+10 S. A. DB High Pull
10 Weighted Superman Hold

MetCon

AMRAP 5′
Air Squat
Start Every Minute With 10 V-Ups
Rest 1′
AMRAP 5′
Reverse Lunges
Start Every Minute With 10 V-Ups
Rest 1′
AMRAP 5′
Alternating Pistol Squat
Start Every Minute With 10 V-Ups

_____________________________________________________________________________________________________________________

Day 6

Warm up

1′ Pike HS Hold
1’Rest
1′ Wall HS Hold
1′ Rest
1′ HS Hold

10′ EMOM
HSPU
(35-40% Of Max Kiping HSPU)
Scale: Elevated Push Up

MetCon

For Time
100-80-60-40-20
Jumping Jack
50-40-30-20-10
Burpees no clap

Day 1

Power

Snatch
1 RM

Power Endurance

Max Rep Ring Muscle Up

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

5 Rounds For Time
8 Deadlifts 80/60
25 DU
8 Power Clean
25 DU
8 Push Jerk
25 DU

Endurance

For Time
3000 mt Row

______________________________________________________________________________________

Day 3

Power

Clean
1 RM

Strength Endurance

Max rep Strict HSPU

Work Capacity

For Time
50 Burpee Box Jumps Over
40 Overhead Squat 50/35
30 Bar Muscle ups

______________________________________________________________________________________

Day 4

rest

______________________________________________________________________________________

Day 5

Power

Split Jerk
1 RM

Power Endurance

Grace
For Time
30 C&J 60/43

Work Capacity

For Time
30 Wall Balls 9/6
20 Power Snatch 40/30
40 T2B
20 Power Snatch
30 Wall Balls

______________________________________________________________________________________

Day 6

Strength

3 RM
Deadlift

Work Capacity

For Time
5 Km Run

Day 1

Power Endurance

For Time
Power Clean
10 rep @ 80%
8 rep @ 82,5%
6 rep @ 85%
4 rep @ 87,5%
2 rep @ 90%

Work Capacity

6’AMRAP
30/25 Cal Row
15 T2B

3’Rest

6’AMRAP
20 Burpee Box Jump Over
10 Overhead Squat 60/40

_____________________________________________________________________________________________________________________________

Day 2

Submaximal Strength Endurance

For Time
Deadlift (T&G)
30 Rep @ 80%

Power Endurance

For Time
30 Bar MU

Work Capacity

13′ AMRAP
5 Power Snatch 60/40
8 Lateral Burbees
11 Air Squat

_____________________________________________________________________________________________________________________________

Day 3

Power Endurance

For Time
Push Jerk
10 rep @ 80%
8 rep @ 82,5%
6 rep @ 85%
4 rep @ 87,5%
2 rep @ 90%

Work Capacity

For Time
50-40-30-20-10
Wall Ball 9/6
Sit Ups

_____________________________________________________________________________________________________________________________

Day 4

Rest Day

_____________________________________________________________________________________________________________________________

Day 5

Power Endurance

For Time
Squat Snatch
10 rep @ 80%
8 rep @ 82,5%
6 rep @ 85%
4 rep @ 87,5%
2 rep @ 90%

For Time
100 Strict HSPU

Work Capacity

14′ AMRAP
16 Alternating DB Snatch 22,5/15
12 KB Swings 32/24
8 Ring MU

_____________________________________________________________________________________________________________________________

Day 6

Submaximal Strength Endurance

For Time
Strict Press
30 Rep @ 80%

Work Capacity

For Time
30 DU
10 Clean @ 60%
30 DU
8 Clean @ 70%
30 DU
6 Clean @ 80%
30 DU
4 Clean @ 85%
30 DU
2 Clean @ 90%

Day 1

Power Endurance

For Time
Squat Snatch
10 rep @ 70%
8 rep @ 72,5%
6 rep @ 75%
4 rep @ 77,5%
2 rep @ 80%

For Time
30 Ring Muscle up

Intervall

3 Set of:
3′ AMRAP
20 Cal row
Max T2B
rest 3′

Work Capacity

For Time
60 Single Arm DB Push Press 22,5/15 (10 each arm)
50 Alternating DB Snatch 22,5/15
40 GHD Sit Ups
30 Cal AAB
20 C2B
10 C&J 80/60

_____________________________________________________________________________________________________________________________

Day 2

Submaximal Strength Endurance

For Time
Deadlift (T&G)
30 Rep @ 70%

Work Capacity

12′ AMRAP
40 Cal Row
30 Wall Ball 9/6
20 Pull Ups

_____________________________________________________________________________________________________________________________

Day 3

Power Endurance

For Time
Push Jerk
10 rep @ 70%
8 rep @ 72,5%
6 rep @ 75%
4 rep @ 77,5%
2 rep @ 80%

Intervall

3 Set of:
3′ AMRAP
100 DU
Max Sanbag Clean 50/30
rest 3′

Work Capacity

For Time (8’Cap)
17-14-11
Lateral Burpees
C&J 60/40

_____________________________________________________________________________________________________________________________

Day 4

Rest Day

_____________________________________________________________________________________________________________________________

Day 5

Power Endurance

For Time
Power Clean
10 rep @ 70%
8 rep @ 72,5%
6 rep @ 75%
4 rep @ 77,5%
2 rep @ 80%

For Time
100 HSPU

Intervall

3 Set of:
3′ AMRAP
20 Burpee Box Jump Over
Max Overhead Squat 60/40
rest 3′

Work Capacity

12′ AMRAP
2 T2B
2 Wall Ball 9/6
2 Push Ups

4 T2B
4 Wall Ball 9/6
4 Push Ups

6 T2B
6 Wall Ball 9/6
6 Push Ups
Continue this patter, adding 2 rep to each movement on every round.

_____________________________________________________________________________________________________________________________

Day 6

Submaximal Strength Endurance

For Time
Strict Press
30 Rep @ 70%

Work Capacity

With Partner

20 Alternating Rounds For Time
5 Power Snatch
20 Cal Row

Day 1

Power Endurance

3 Set of:
60″ Max rep Clean @ 80% of 1RM
rest 3′

2 Ladder
Ring Muscle up
2-4-6…ecc
30″ rest each rung
2′ rest between ladder

Lactic Power

5 Set of:
30″ Skierg
3:30″ rest

Work Capacity

For Time
80 Burpees OTB
Every Minute complete 5 Thrusters 40/30

_____________________________________________________________________________________________________________________________

Day 2

Submaximal Strength Endurance

4′ AMRAP of:
Back Squat @ 80% of 1RM

Work Capacity

5 Rounds For Time
12 DB C&J 22,5/15 (6 each arm)
10 C2B
8 Alternating Pistol

_____________________________________________________________________________________________________________________________

Day 3

Power Endurance

3 Set of:
60″ Max rep Push Jerk @ 80% of 1RM
rest 3′

Lactic Power

5 Set of:
30″ Air Bike
3:30″rest

Work Capacity

14′ AMRAP
16 Kb Swings 24/16
12 T2B
8 Push Press 50/35

_____________________________________________________________________________________________________________________________

Day 4

Rest Day

_____________________________________________________________________________________________________________________________

Day 5

Power Endurance

3 Set of:
60″ Max rep Power Snatch @ 80% of 1RM
rest 3′

2 Ladder
HSPU
2-4-6…ecc
30″ rest each rung
2′ rest between ladder

Lactic Power

5 Set of:
30″ Row
3.30″rest

Work Capacity

10′ AMRAP
10 Box Jumps
10 Pull Ups

_____________________________________________________________________________________________________________________________

Day 6

Submaximal Strength Endurance

4′ AMRAP of:
Push Press @ 80% of 1RM

Work Capacity

For Time
100 DU
50 Russian KB Swings 32/24
100 DU
40 Wall Ball 9/6
100 DU
30 Russian KB Swings 32/24
100 DU