Monday 21.9.26
A. Primer
Alternate Emom x 9
Min 1: 2 Muscle Cleans + 3 Front Squats (ascending weight)
Min 2: 10 Shoulder Taps
Min 3: 5 kipping Swings + 3-5 Ring Dips
B. Strength Conditioning
For Time
In pairs (switching every rnd)
1 Squat Clean (75-80%)
2 Wall Walks
3 BMU or 6 Ring Dips or C2 Bar Pull ups
Friday 18.9.26
A. Strength Conditioning
3 Rnds of:
Min 0-2: Farmer Walk amrap
Min 2-4: Air Bike/ Bike Erg amrap
B. Strength Conditioning
For Time
Strict HSPU: 10/9/8....1 rep
(Scale with Strict Press @ 65% of BW)
*On every rnd 15 mt of Heavy Walking Lunges (24kg x2/ 17.5kg x 2)
Thursday 17.9.26
A. Core Strength
Emom x 9
Exercise 1 : 10 reps ab rollouts
Exercise 2: 10 Russian Twists
Exercise 3: 12 Weighted Hyperextensions or Goodmornings
B. Strength Conditioning
For Time
21 DB Double Snatch (20/15kg)
1 Rope Climb (Scale with 5 Rope Hanging Rows)
15 DB Double Snatch (20/15kg)
2 Rope Climb
9 DB Double Snatch (20/15kg)
3 Rope Climb
15 DB Double Snatch (20/15kg)
2 Rope Climb
21 DB Double Snatch (20/15kg)
1 Rope Climb
Wednesday 16.9.26
Tuesday 15.9.26
A. Strength
Emom x 9
High Hang Power Clean + Hang Squat Clean + Jerk
* Build a heavy complex
B. Strength Conditioning
Work 30 sec / Rest 30 sec x 6
8 Hang Power Cleans (60/40kg)
8 Hands Release Push ups
Rest 3 min
Work 60 sec / Rest 60 sec x 6
6 Front Squats
6 Jerks
Monday 14.9.26
A. Primer
Alternate Emom x 8
Odd: RDL x 6-8 reps
Even: 5 Kipping Swings + 5 Tempo Dips
B. Strength Conditioning
4 min on / 3 min off x 4
Amrap and pick up from you stopped
20/15 Burpees
10 Dead Lifts (80/60kg)
5 Bar Muscle ups or 9 C2Bar Pull ups
Friday 11.9.26
A. Strength
On every 90 sec x 7
Front Squat 4 reps
*ascending weight
B. Strength Conditioning
Every 2:00 min x 8 Rnds
3 Power Clean (70%)
9 Box Jumps
18/14 Wall Ball
Remaining time Rest
