Daily Workout 26-26

Monday:

‍

Strength:

Every 90 seconds x 6

3 Hang Power Snatch

‍

Conditioning:

AMRAP 8

750/600m Ski

30 Hang Power Snatch

rest 2 mins

AMRAP 8

750/600m ski

30 Bar Over Burpee

rest 2 mins

8 min window:

30 Hang Power Snatch

30 Bar Over Burpee

30 Power Snatch

30 Bar Over Burpee

Max cal Ski

‍

‍

Tuesday:

‍

Strength:

Every 2 minutes x 5

5 Front squat

rest 3 minutes

EMOM 12

M1 - 6-10 Inverted Rows

M2 - 6 Dumbbell Split squat (left)

M3- 6 Dumbbell Split squat (right)

‍

Conditioning:

10 min AMRAP

3 BMU

15 Wall Balls

every round + 5 reps on wall balls

‍

‍

Wednesday:

‍

Strength:

Every 90 seconds x 6

Min 1- 10-20 second Chin Over Bar Hold

Min 2 - 40 second AB mat sit ups

‍

Conditioning:

Every 5 minutes x 6

20/15/12 Cals

Ski

Bike

Row

‍

‍

Thursday:

‍

Strength:

Every 2.30 x 4

3 sets 3 Deadlift @ RPE8

1 set AMRAP

Every 2 mins x 5

3-5 Bench Press @ 80%

‍

Conditioning:

For Time

4 rounds

8 KB GTOH

3 Wall Walks

12 alt Suitcase KB reverse lunge

‍

‍

Friday:

‍

Strength:

Every 2 minutess x 10

A) 5-8 Stationary Dips

+

15 banded face pull

B) 5 1 1/4 Goblet squat

+

30 sec goblet wall sit

‍

Conditioning:

Every 4 mins x 5

18 box jump

15 TTB

12 DB Thrusters

AMRAP Shuttle run

‍

‍

Saturday:

Saturday Session with Coach Dan

‍

Saturday and Sunday Strength:

Every 90 seconds x 5

3 Bradford Press

Every 2 minutes x 4

5 strict press

Every 2 minutes x 6

5 box Squat

‍

‍

Sunday Sweat:

AMRAP 40 in pairs

Park Run together

50 alt partner wall balls

3000/2600m C2 Bike

1500/1200m Row

50 V-Ups (shared)

Monday:

‍

Strength:

Every 90 seconds x 6

3 Hang Power Snatch

‍

Conditioning:

AMRAP 8

750/600m Ski

30 Hang Power Snatch

rest 2 mins

AMRAP 8

750/600m ski

30 Bar Over Burpee

rest 2 mins

8 min window:

30 Hang Power Snatch

30 Bar Over Burpee

30 Power Snatch

30 Bar Over Burpee

Max cal Ski

‍

‍

Tuesday:

‍

Strength:

Every 2 minutes x 5

5 Front squat

rest 3 minutes

EMOM 12

M1 - 6-10 Inverted Rows

M2 - 6 Dumbbell Split squat (left)

M3- 6 Dumbbell Split squat (right)

‍

Conditioning:

10 min AMRAP

3 BMU

15 Wall Balls

every round + 5 reps on wall balls

‍

‍

Wednesday:

‍

Strength:

Every 90 seconds x 6

Min 1- 10-20 second Chin Over Bar Hold

Min 2 - 40 second AB mat sit ups

‍

Conditioning:

Every 5 minutes x 6

20/15/12 Cals

Ski

Bike

Row

‍

‍

Thursday:

‍

Strength:

Every 2.30 x 4

3 sets 3 Deadlift @ RPE8

1 set AMRAP

Every 2 mins x 5

3-5 Bench Press @ 80%

‍

Conditioning:

For Time

4 rounds

8 KB GTOH

3 Wall Walks

12 alt Suitcase KB reverse lunge

‍

‍

Friday:

‍

Strength:

Every 2 minutess x 10

A) 5-8 Stationary Dips

+

15 banded face pull

B) 5 1 1/4 Goblet squat

+

30 sec goblet wall sit

‍

Conditioning:

Every 4 mins x 5

18 box jump

15 TTB

12 DB Thrusters

AMRAP Shuttle run

‍

‍

Saturday:

Saturday Session with Coach Dan

‍

Saturday and Sunday Strength:

Every 90 seconds x 5

3 Bradford Press

Every 2 minutes x 4

5 strict press

Every 2 minutes x 6

5 box Squat

‍

‍

Sunday Sweat:

AMRAP 40 in pairs

Park Run together

50 alt partner wall balls

3000/2600m C2 Bike

1500/1200m Row

50 V-Ups (shared)

Monday:

‍

Strength:

Every 90 seconds x 6

3 Hang Power Snatch

‍

Conditioning:

AMRAP 8

750/600m Ski

30 Hang Power Snatch

rest 2 mins

AMRAP 8

750/600m ski

30 Bar Over Burpee

rest 2 mins

8 min window:

30 Hang Power Snatch

30 Bar Over Burpee

30 Power Snatch

30 Bar Over Burpee

Max cal Ski

‍

‍

Tuesday:

‍

Strength:

Every 2 minutes x 5

5 Front squat

rest 3 minutes

EMOM 12

M1 - 6-10 Inverted Rows

M2 - 6 Dumbbell Split squat (left)

M3- 6 Dumbbell Split squat (right)

‍

Conditioning:

10 min AMRAP

3 BMU

15 Wall Balls

every round + 5 reps on wall balls

‍

‍

Wednesday:

‍

Strength:

Every 90 seconds x 6

Min 1- 10-20 second Chin Over Bar Hold

Min 2 - 40 second AB mat sit ups

‍

Conditioning:

Every 5 minutes x 6

20/15/12 Cals

Ski

Bike

Row

‍

‍

Thursday:

‍

Strength:

Every 2.30 x 4

3 sets 3 Deadlift @ RPE8

1 set AMRAP

Every 2 mins x 5

3-5 Bench Press @ 80%

‍

Conditioning:

For Time

4 rounds

8 KB GTOH

3 Wall Walks

12 alt Suitcase KB reverse lunge

‍

‍

Friday:

‍

Strength:

Every 2 minutess x 10

A) 5-8 Stationary Dips

+

15 banded face pull

B) 5 1 1/4 Goblet squat

+

30 sec goblet wall sit

‍

Conditioning:

Every 4 mins x 5

18 box jump

15 TTB

12 DB Thrusters

AMRAP Shuttle run

‍

‍

Saturday:

Saturday Session with Coach Dan

‍

Saturday and Sunday Strength:

Every 90 seconds x 5

3 Bradford Press

Every 2 minutes x 4

5 strict press

Every 2 minutes x 6

5 box Squat

‍

‍

Sunday Sweat:

AMRAP 40 in pairs

Park Run together

50 alt partner wall balls

3000/2600m C2 Bike

1500/1200m Row

50 V-Ups (shared)