KRYPTON FRAMEWORK: 3-DAY SAMPLE

Monday:

Back Squat
6 x 3 Reps
*I used 365 here, which is 78% for me. Nice and smooth reps here.

With a partner for time
100 Calorie Row
100 Calorie Bike
100 Deadlifts 185/125#
100 Wall Ball
100 Muscle Ups (Scale this to ring dips if need be or further to push ups)
100 Wall Ball
100 Deadlift 185/125#
100 Calorie Bike
100 Calorie Row
*I did this one with Scott Panchik and we finished in 37:53. Broke everything but the muscle ups and row into sets of 10. Muscle ups we did 5’s and the row we did 20/20/15 each. If you don’t have a bike, just substitute box jump overs!

Tuesday:

Running Conditioning
Warm up… then,
5 Rounds
3 Minutes TEMPO
2 Minutes EASY
*Finish with 6 x 100m Strides, do these EMOM. Just a good strong pace to try and loosen up the legs a bit!

Squat Cleans
3 Rounds at each weight (1:1 Alternating with a partner)
10 @ 135/95
8 @ 155/105#
6 @ 185/125#
4 @ 205/135#
2 @ 225/155#
*Example, you do 10, I do 10 x 3 sets. Change weights then you do 8, I do 8, x 3 rounds each. Keep adding weight and decreasing the weight. 3 sets at each weight for each person!

Wednesday :

Power snatches
6 x 2 Reps (You can do these working up)
*Try and stay between 65 and 75% of your 1RM Snatch!

5 Rounds
1 Minute Max Toes to Bar
1 Minute Max Ring Dip
1 Minute Max Power Clean 135/95#
1 Minute Rest
*Try to work on being consistent and hitting as close to the same number of reps on your last set as your first!

Cash out:
100 GHD’s (Either in sets of 50, 25’s, or 10’s)

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