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kesakisat-35

 

Monday

HBBS (High Bar Back Squat): Every 2 mins for 12 mins
4 reps @ 55%, 60%, 65%, 70%, 75%, 80% (of your current 1RM)

Metcon:
21-15-9
hang power clean 40/25
thrusters 40/25

Tuesday

Every 30s for 5 mins:
4 strict pull up (10 sets)
if you completed all reps last week, use same scale/level. If not, scale down a little bit.

ring dips 2×10
HSPU 2×10 (or practice handstand hold / negatives)

Metcon:
4 rounds for time
3 burpee
6 clean&press (~65% of 1RM press)
9 HBBS
12 V-ups

Wednesday

Front squat (rest 2 min between sets)
5 x 55%
5 x 65%
3 x 70%
3 x 75%
2 x 80%

KB or DB frontrack lunges 3×10 (rest as needed)

Metcon:
5 rounds for time
8 wall balls
8 KBS 24/16
8 burpee over kettlebell

Thursday

Olympic weightlifting: split jerk / Mobility&Movement

Friday

New movement: Hamstring lifts with rings 3×10

New movement: Romanian Deadlift (we’ll be starting light for first few weeks)
5×5 @ 50% of HBBS 1RM

Metcon:
16 min amrap
100 double unders
30 KBS 24/16
20 goblet lunges 24/16
10 push ups
rest exactly 60s after each round

Saturday

TEAM WOD 11:00, open doors 12-14

Sunday

Open doors 13-15:30, Yin Jooga 15:30 – 17:00

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