Warm up:
3 sets:
1 min row
10/10 lat strech ring
3/3 single arm rope row
:30 hollow hold
Strength:
Emom 12
- 6-8 bench press (heavy)
- 12 chin up
Metcon:
Amrap 4 x 4 rds (rest btw sets 1min)
200 m run
12 devils press 2x22,5kg / 15 kg
60 double under
Max distance bikeerg , row , ski, assault
Accessory:
3 rds
25 ghd back extension
25 good morning with band
Week 1. / Block 1.
Warm up:
3 min cardio
2 sets
10/10 Posterior Hip strech
5/5 Posted Single leg dumbbell deadlifts
5/5 side lunges
Strength:
Emom 12'
Minutes: 1-4
Low hang Power clean + Front squat + Squat clean + Split Jerk
1+1+1+1 / 55%
Minutes 5-8
High hang power clean + squat clean + Split jerk
1+1+1 / 60%
Minutes 9-12:
Squat Clean + Split Jerk
1+1 / 75%
Back Squat:
1x5 @67%
1x4 @72%
1x3 @77%
1x5 @70%
1x4 @75%
1x3 @80%
Metcon:
For Time:
50-40-30-20-10 Wall Ball 9/6 kg
25-20-15-10-5 Toes to bar
Accessory:
3 sets:
10-15 dumbbell fly
10-20 banded face pull
10-20 Band pull apart (palms down)
10-20 Band pull apart (palms up)
Warm up:
3 sets
10 ghd back extension
20 jumping lunge
10/10 single arm banded rear delt fly
Strength:
7x1 tempo back squat @55% :05 pause
Metcon:
Emom 28'
1: 75 du
2: 4-6 D-ball
3: 1 legless rope climb
4: rest
Streching
Warm up:
15/12 cal aab
10/10 cossack squat
10 sots press
16 starfish
Strength:
Emom 3'-5'
1 squat snatch @75%
3 position snatch deadlift
3x1-3 pause :05 @80%
Metcon:
Amrap 12'
10 plate overhead straight sit up 20/15kg
7,5 m hswlk / 15 bear wlk
250/200 m row
rest 2'
Amrap 12'
:20 L-sit hold / hollow hold
5/5 nonalternatin pistol / 10/10 jumping lunges
200 m run or 500/400 m bikeerg
Accessory:
E90' x 9:00 (6sets)
3-8 unbroken wall facing strict hspu
Warm up:
3 sets
1 min row
8/8 scorpio
10 scapula pull up
:45 plank twist
Strength & Metcon:
Emom 35'
1 min: 8-12 Bench press 3/4 -1/1 Body weight
2 min: 6-8 / 6-8 windmill
3 min: 10-15 hspu
4 min: 10-15 pull up
5 min: 15-20 ghd sit up
6 min: 8-12 barbell bench row
7 min: rest
Streching: Full Body
Warm up:
3 sets
15/12 cal row
10/10 lateral step up
20 Band pull apart
:30 banded deadbug
Strength:
Back squat: 5x1-3 @80%
Front squat: 3x10 @50%
Metcon:
Amrap 4'
600 / 500 m row
25 burpee box jump over
20 power clean 60 / 40 kg
15 overhead squat 60 / 40 kg
10 shuttle run
rest 2'
Amrap 5'
600 / 500 m row
25 burpee box jump over
20 power clean 60 / 40 kg
15 overhead squat 60 / 40 kg
10 shuttle run
rest 2'
For Time
600 / 500 m row
25 burpee box jump over
20 power clean 60 / 40 kg
15 overhead squat 60 / 40 kg
10 shuttle run
Accessory:
3x1min plank on rings
Warm up:
3 sets
15/12 cal ski
10/10 single leg glute bridge
8 ring row
20 knee tuck up
Skill:
6 sets of Amrap 1:15' rest 1:15
200/180 m ski
Max rep burpee ring mu / bar mu / pull up
Strength:
5x6 Bambo bar strict press 75-80%
Metcon:
Amrap10'
10/8 cal aab / row
5 strict pull up
10 push up
15 air squat
Accessory:
200 m Oh farmer carrys
Week 12.
Warm up:
3 sets
15/12 cal cardio
15 banded front squat
10/10 single arm dumbbell pright row
:30 flutter kick
Strength:
Squat clean + Split jerk
3x(1+1) @75 %
Clean pull:
Emom 8'
Min 1-4 min: 2 reps @85%
Min: 5-8 min: 1 rep @88%
Metcon:
24 t2b
16 dumbbell box step over 2x22,5/15kg
24 t2b
16 dumbbell box step over
24 t2b
Accessory:
Emom 9'
1: :30-:40 jumping box step up
2: :30-:40 chinese plank facing up
3: :30-:40 chinese plank facing down
Warm up:
3 min aab
3sets
20 jumping lunge
8 straight leg sit up
20 plate hop
Strength:
Pause front squat: :02 at the bottom of each rep
2x3 @63%
1x3 @68%
1x3 @72%
Metcon:
Every 2:00 x 32:00 (8 sets)
1: 14/11 aab + 8 shoulder to overhead
2: 7,5 m front rack lunge + 15/12 cal row
Barbell weight: 60/40 kg
Accessory:
5x1 min top plank matrix
Warm up:
3 sets
15/12 cal ski
10 good morning empty barbell
6/6 kettlebell windmill
:30 Arch to hollow hold
Strength:
Squat snatch
Build to heavy single 1 RM today
Snatch pull: 2x1 +20kg
Skill:
Establish a set of max unbroken ring mu or bar mu
Metcon:
21-15-9 100 / 60kg
Deadlift
Ski / row cal
Box jump over 75/60 cm
Accessory:
4x8/8 single arm incline dumbbell bench press