Mercoledì 29.9.21

10’ Accumulation
5 Strict PU
5 Kipping o Butterfly PU
5 C2B
5 MU

For Time
1000 mt Row
10 Burpees
10 Ring Dips
20 Thrusters 20/15

700 mt Row
10 Burpees
10 Ring Dips
20 Thrusters 20/15

400 mt Row
10 Burpees
10 Ring Dips
20 Thrusters 20/15

Lunedì 20.9.21

SHSP
[BASED ON MAX UNBROKEN SET FROM WEEK 1]
5-9 Unbroken: 4-3-3-3-2
10-14 Unbroken: 9-8-7-7-6
15-19 Unbroken: 12-10-8-8-6
20-24 Unbroken: 18-15-12-10-6
25+ Unbroken: 20-16-12-12-8

AMRAP 10:
12 Deadlifts 50/40
9 Overhead Squats
6 H. Power Snatches

Giovedì 16.9.21

Push Press
4×8
Increse loading across set
Rest 1:30

For Time w/a Partner
40 Box Jump Over
40 Thusters 40/30
40 Burbell Lunges 60/40
20 MU
40 H. Power Clean 60/40
20 Front Squat 60/40
40 Synchro BFB

Mercoledì 15.9.21

1 Set For Reps:
Max Unbroken Strict Handstand Push-Ups
Then
BASED ON MAX UNBROKEN SET
5 Unbroken: 4-3-3-2-1
10 Unbroken: 9-8-7-6-5
15 Unbroken: 12-10-8-6-4
20 Unbroken: 18-15-12-8-4
25 Unbroken: 20-16-12-8-4

4 Rounds For Time
10 Box Jumps
12 Deadlift @ 60% 1RM
50 DU