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 Jumps

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Day 2

Submaximal Strength Endurance

3′ AMRAP of:
Back Squat @ 70% of 1RM

Work Capacity

20′ AMRAP
6 Clean 80/60
8 Push Ups
10 Air Squat
6 STOH
8 Push Ups
10 Air Squat

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Day 3

Power Endurance

3 Set of:
30″ Max rep Push Jerk @ 70% of 1RM
rest 1:30″

Lactic Power

4 Set of:
30″ Air Bike
4’rest

Work Capacity

2 Rounds For Time
100 DU
50 Wall Ball 9/6
100 DU
25 GHD Sit ups

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Day 4

Rest Day

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Day 5

Power Endurance

3 Set of:
30″ Max rep Power Snatch @ 70% of 1RM
rest 1:30″

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

Lactic Power

4 Set of:
30″ Row
4’rest

Work Capacity

12′ AMRAP
16 KB Swings 24/16
12 T2B
8 Thrusters 40/30

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Day 6

Submaximal Strength Endurance

3′ AMRAP of:
Push Press @ 70% of 1RM

Work Capacity

For Time
1 Round
24 Deadlift 80/60
24 C2B
2 Rounds
12 Deadlift 100/80
12 HSPU
3 Rounds
6 Deadlift 120/100
6 C2B
6 HSPU

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

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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 9/6
40 C2B
30 Cal Row
20 Front Rack Double DB Lunges 22,5/15
100 DU

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Day 3

Rest

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Day 4

Power

C&J
2 @ 65% of 1RM
2-2 @ 70% of 1RM
1-1-1 @ 75% of 1RM

Work Capacity

AMRAP 4′
6 T2B
6 Burpees

rest 2″

AMRAP 4′
6 Bar MU
6 Burpees

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Day 5

Strength

Deadlift

2 @ 70% of 1RM
2-2 @ 75% of 1RM
1-1-1 @ 80% of 1RM

Work Capacity

15′ AMRAP
25 Sit ups
20 S. DB STOH (10 per arm) 22,5/15
15 Russian KB Swings 32/24
10 Box Jumps

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Day 6

Strength

Strict Press
2 @ 70% of 1RM
2-2 @ 75% of 1RM
1-1-1 @ 80% of 1RM

Work Capacity

With a Partner

For Time
50 Deadlift 80/50
400 mt Partner Run
40 Deadlift 80/50
400 mt Partner Run
30 Deadlift 80/50
400 mt Partner Run
20 Deadlift 80/50
400 mt Partner Run
*2 Synchro Burpee over the bar on every break/switch of the Deadlift

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
10 Ring MU

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Day 2

Strength

Back Squat
8×3 @ 85% of 1RM
rest 2′ b/s

Strength Endurance

3 set
12 Barbell Prone Row
30″ Adduction Bias Side Plank
rest 1:30″ b/s

Endurance

18′ Run @ 90% MHR

Work Capacity (optional)

6 Rounds For Time
10 Hang Power Clean 70/50
12 Wall Ball 9/6

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Day 3

Power

Pc+SC+HPC+HSC
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

Push Press
8×3 @ 85% of 1RM

Work Capacity

8’AMRAP
20 Russian KB Swings 32/24
20 HSPU
rest 2′
8′ AMRAP
20 Russin KB Swings 32/24
20 T2B

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Day 4

Rest

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Day 5

Strength

Deadlift
8×3 @ 85% of 1RM

Strength Endurance

E2MOM For 20′
10 Bar MU

Work Capacity

5 Rounds For Time
5 Power Snatch 50/35
10 Box Jumps
20 DU

Intervall

15′ EMOM
M1: 12/10 cal Row
M2: 6 Burpees OT Rower
M3: 10 HS Walk

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Day 6

Strength

Front Squat
8×3 @ 85% of 1RM

Strength Endurance

3 Set
12 Bench press
30″ Barbell Good Morning Hold
rest 1:30″ b/s

Work Capacity

10′ AMRAP
10 Thrusters 40/30
10 Pull Ups
10 V-Ups

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

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Day 2

Strength

Back Squat
5×5 @ 75% of 1RM
rest 2′ b/s

Strength Endurance

3 set
10 Barbell Prone Row
30″ Adduction Bias Side Plank
rest 2′ b/s

Endurance

12′ Run @ 90% MHR

Work Capacity (optional)

6 Rounds For Time
10 C2B
10 Front Squat 60/40

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Day 3

Power

Pc+SC+HPC+HSC
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

Push Press
5×5 @ 75% of 1RM

Work Capacity

11’AMRAP
20 Wall Ball 9/6
10 Box Jumps
10 Cal AAB

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Day 4

Rest

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Day 5

Strength

Deadlift
5×5 @ 75% of 1RM

Strength Endurance

E2MOM For 20′
10 Kipping Pull Ups

Work Capacity

2 Rounds For Time
25 Snatch 50/35
15 Bar MU

Intervall

12′ EMOM
M1: 12/10 cal Row
M2: 6 Overhead Squat 60/40
M3: 30″ L Sit Hold

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Day 6

Strength

Front Squat
5×5 @ 75% of 1RM

Strength Endurance

3 Set
10 Alternating incline press
10 Single Leg GHD hip extesion
2’rest b/s

Work Capacity

For Time
20-15-10
Cal Row
Power Clean 60/43
HSPU

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 Bike
20 Box Jumps
10 Ring Muscle Ups

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Day 2

Strength

Back Squat
6×4 @ 80% of 1RM
rest 2′ b/s

Strength Endurance

3 rounds
20 GHD Sit ups
10 Hollow Rock
rest 2′ b/s

Endurance

8 Km Run @ 80% of Fcmax

Work Capacity (optional)

8’AMRAP
6 Hang Power Clean 70/50
12 S. KB Front Rack step ups 24/16

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Day 3

Power

Clean Complex
PC+HSC+PJ
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

Push Press
6×4 @ 80% of 1RM

Work Capacity

For Time
3 Rounds
20 Russian Kb Swings 32/24
20 HSPU
rest 2″
3 Rounds
20 Russian Kb Swings 32/24
20 T2B

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Day 4

Rest

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Day 5

Strength

Deadlift
6×4 @ 80% of 1RM

Strength Endurance

8’Accumulation
2 Bar MU + 4 C2B + 6 Pull ups Umbroken

Work Capacity

9′ AMRAP
8 Power Snatch 40/30
8 Box Jumps
30 DU

Endurance

4 rounds of
4′ Row @ 80-85% of Fcmax
rest 1′:30″

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Day 6

Strength

Front Squat
6×4 @ 80% of 1RM

Strength Endurance

3 Rounds
10 T2B
1′ Plank

Work Capacity

VV.F Antonio,Marco, Matteo

36′ AMRAP
5 C&J 60/40
11 Pull Ups
19 Burpees over the bar