Week 1 / Block 1
Warm up:
3 sets
15/12 cal
20 Bodyweight lunge
20 Band pull apart
:30/:30 Pallof Press
Strength:
Squat clean + Split Jerk + Squat Clean + Split Jerk
3 x (1+1+1+1) 73%
Deadlift: :30 x 5 min (10 sets)
Metcon:
For Time:
15 Hang power snatch 55 / 40kg
20 Bar facing
30 Nonalternating pistol
20 Bar facing burpee
15 Hang power snatch
Accessory:
Dumbbel box step over
Emom 6'
8 reps
3x:40 Banded deadbug
Warm up:
3 sets
15/12 cal cardio
10 goblet squat
5 inchworm
8/8 side plank knee touch
Strength:
Squat clean + Hang clean + Split jerk
2x(1+1+1) 70%
Clean pull: 2x3 + 10 kg
Clean deadlift: 3x4 + 10 kg
Metcon:
50/40 Cal skierg / row
40 wall ball 9/6 kg
30 ghd sit up / weighted sit up
20 d-ball / sand bag clean 45/30 kg
30 ghd sit up / weighted sit up
40 wall ball 9/6 kg
50/40 cal skierg / row
Accessory:
2 set:
- Maximimum reps banded triceps pushdown
- 7/7/7 Prone IYT
Warm up:
3 sets:
15/12 cal cardio
12 alt scorpio
10 scapula pull up
12 baby makers
Strength:
Emom 12'
8-12 chin up
8-12 dumbbell bench press
Metcon:
Every 3 min x 5
12 cal cardio
12 double kb swing
12 hspu / pike push up
Accessory:
3 sets
12 biceps curls
12 triceps extension
Warm up:
3 sets
15/12 cal cardio
20 bodyweight lunge
10/10 single arm kettlebell bottoms up press
:40 front plank
Strength:
Emom 16:
1-8 min: 180/150 m Ski erg
9-16 min: 6 Power Jerk 50%
Every 2 min x 3
:30 max rep weighted push up
Metcon:
Amrap 19'
5 thruster 60/40 kg
18 front rack lunge 60/40 kg
77 double under
200 m plate carry 20/10 kg
Accessory:
2 rds
12/12 rotating posterior dumbbell press
30-40 banded face pull
Warm up:
3 sets
15/12 cal skierg
10/10 suitcase deadlift
15 band pull apart
20 heels over db-kb
Strength:
8 Barbell RDL 55%
20 Banded goodmorning
Metcon:
3 rds
10 Sand bag / Slam ball clean
8 Sand bag bear hug lunges step
6 man maker 22,5/15 kg
4 bar mu 6 burpee pull up
2 wall walk
Accessory:
2 x
15-20 hamstring walking
1 min sorenson hold every :10 1 ghd back extension
Week 12.
Warm up:
3 sets:
15/12 cal row
10 overhead squat
10/10 single arm dumbbell upright row
:30 Hollow hold
Strength:
High hang squat snatch + Low hang squat snatch + Squat snatch + overhead squat
2x(1+1+1+1) 70%
Front Squat:
3x3 70%
Metcon:
4 rds
15 m Handstand walk / 30m bear walk
16 alt. pistol
12 t2b
8-6-4-2 Burpeebox jump over 75/60cm
Accessory:
2x20 drag curl
Emom 12'
8-12 strict hanging leg raise
15 side plank hip touch
15 side plank hip touch
:40 front plank
Warm up:
3 rds
15/12 cal row
20 bodyweight lunge
10/10 one arm dumbbel upright row
:30 hanging knee tuck hold
Strength:
Squat clean + hang clean + split jerk
Build to heavy complex (1+1+2)
3x (1+1+2) 75%
Emom 8’
3 Back squat 75-80%
Metcon:
Rope climb
5-4-3-2-1
Thruster
20-16-12-8-4
Chest to bar/ pull up/ band pull up/ jump pull up
3 min rest
5 rope climb
20 thruster
20 c2b
Accessory:
4 rds
10/10 Single arm overhead dumbell triceps extension
10/10 simgle arm dumbell bent over row
Warm up:
3 sets
15/12 cal cardio
10/10 single leg glute bridge
10 sots press @barbell
10 straight leg sit up
Strength:
Push press Build to 5 RM
then
2x10 @ 55-60%
4x8-10 Landmine kneeling press
Metcon:
14 min rowing max calories
Every 2 min 5 burpee + 5 wall ball
Accessory:
4 sets:
10 Dumbbel Front raise
10 Dumbbel Lateral raise
15-20 Plate pinch bench press
Warm up:
3 rds
15/12 cal cardio
15 ghd back extension
5 inchworm
:30/:30 side plank
Strength:
5 sets
2 deadlift 83%
5/5 one leg box jump
Every 2 min x 4
:40 box jump step up
Metcon:
Every 3 min x 5
12 cal cardio
12 alt db snatch 20-30/15-22,5
12 hspu
Accessory:
4 sets
25 hamstring curl w band
8/8 one leg squat
Week 11: Block 3
Warm up:
3 rds
15/12 cal cardio
:30/:30 opener
:30 Ring support hold
15 V-up
Strength:
High hang squat snatch + Low hang squat snatch + Squat snatch + Overhead squat
2x(1+1+1+1) 80-85%
1-3 sets Weight of choice
Front Squat: Build to a 1 RM
Example build up: 10x barbell , 5x40%, 5x50%, 3x60%, 3x67%, 2x73%, 2x79%, 4x1 85-91-97-103%
Metcon:
20-16-12-8 Dumbbell Front Rack Walking Lunge 22,5/15kg
10-8-6-4 Ring / Bar muscle up / Burpee pull up
Accessory:
4x10 EZ Bar Curl
Emom 12'
:30 Hollow hold
:30 Russian twist
:15-20 Hanging L-sit hold
:30 Bicycle kick crunch