Week 1 Rebuild

MONDAY

STRENGTH
ON A 12:00 RUNNING CLOCK… 3×5 Tempo Front Squat (2121)*
*Keep loading light to moderate.
(Score is Load)

WORKOUT
AMRAP x 12 MINUTES
15/12 Cal Row
10 Front Squats@42.5/30kg
10 Hang Power Clean@42.5/30kg
(Score is Rounds + Reps)

FINISHER
3 Rounds
:30 Plank Hold
:10 Rest
:30 Hollow Hold
:10 Rest

TUESDAY

SKILL
EMOM x 12 MINUTES
MIN 1 Р5-7  Strict Pull-Ups
MIN 2 – :45 Tempo Press Up (2121)
(No Measure)

WORKOUT
3-5 SETS*
25/20 Cal Bike/Row
15 Box Jumps w/ Step Down (24/20″)
12 Pull-ups

-1:00 Rest b/t Sets-
*3 Sets if coach/athlete want to reduce volume
(Score is Time)

WEDNESDAY

STRENGTH
ON A 12:00 RUNNING CLOCK… 3×5 Tempo Strict Press (2121)*
*Keep loading light to moderate. (Score is Load)

WORKOUT
EVERY 3:00 x 3-5 SETS
400m Run
12 Push Press@42.5/30kg

*Option for athlete to increase load after 2nd Set to 50/35kg
*3 Sets if coach/athlete want to reduce volume
(Score is Time)

THURSDAY

WORKOUT
AMRAP x 9 MINUTES
15 Russian Kettlebell Swings@24/16kg
12 Burpees to Plate
9 Toes to Bar

-Rest 1:00-

AMRAP x 9 MINUTES
15 Russian Kettlebell Swings@24/16kg
12 Burpees to Plate
9 Toes to Bar
(Score is Rounds + Reps)

FINISHER
8 SETS, :30 ON / :15 OFF
MOVT 1 – Elbow Plank KB Taps
MOVT 2 – Tuck Hold
*Alternating Movements for total of 8 Sets.

FRIDAY

STRENGTH
ON A 12:00 RUNNING CLOCK… 3×5 Tempo Deadlift (2121)*
*Keep loading light to moderate. (Score is Load)

WORKOUT
3-5 SETS*
12 “Library” Deadlifts@80/55kg
50 Double Unders

-Rest :30 b/t Sets-

*3 or 5 Sets if coach/athlete want to reduce volume and multiple options for weight
**Library Deadlift is completely quiet touch to the ground, no dropping or slamming bar.

SATURDAY

5 SETS FOR QUALITY
5 Strict Pull-Ups
10 HR Push-Ups
15 Air Squats

-Rest :30 b/t Sets-

WORKOUT
AMRAP x 20 MINUTES
800m Run
500m Row
30 Box Step-Ups (24/20)
25 Slam Balls (20/10)
20 Wall Balls@9/6kg
3-5 Wall Walks**

*Athlete can choose to Run 400m then Walk 400m
**Choose a number that keeps you moving and proper mechanics

SUNDAY

STRENGTH
EVERY 1:30 x 6 SETS
3 Hang Power Snatch*
*Increase load every other set. Keep light to moderate.
(Score is Load)

WORKOUT
AMRAP x 5 MINUTES
5 Hang Power Snatch@42.5/30kg
7 Down Ups

-Rest 2:30-

AMRAP x 5 MINUTES
5 Hang Power Snatch@42.5/30kg
7 Down Ups