Warm up:
3 sets
15/12 cal aab
20 bodyweight lunge
8/8 single arm ring row
:20 Hangong L-sit hold
Strength:
Squat snatch: 5x1 @85-90%
Snatch deadlift: 5x2 3 position snatch deadlift :02 pause position
Metcon:
10 rds
9 deadlift 70/45 kg
6 hang power clean 70/45 kg
1 rope climb
200 m run
Accessory:
4x10/10 Seated single arm dumbbell press
Warm up:
3 sets
15/12 cal row
10 scapula pull up
10 alt scorpio
10 lunge
Strength:
Emom 15’
10 pull up
10 shoulder press
15 weighted sit up
Metcon:
3 kor
30 dumbbel snatch
30 oh alt lunges
30 sit up
Accessory:
4 sets
20 barbell biceps
20 barbell triceps
Warm up:
15/12 cal row
10/10 Single leg dumbbell Rdl
8 ring row
20 heels over db-kb
Strength:
Back Squat
Build to 3 RM
Front squat
1x5 @61%
1x5 @66%
1x5 @71%
1x5 @75%
Metcon:
Amrap 6'
20 Alt pistol
6x5m hswlk 6x10 bear walk
40/32 cal row
rest 2'
Amrap 6'
20 wall ball 9/6 kg
30 m farmer carry 2x22,5 / 2x15kg
40/32 cal row
rest 2'
Amrap 6'
16 alt pistol
4x5 m hswlk
30/24 cal row
rest 2'
Amrap 6'
16 wall ball
30 farmer carry
30/24 cal row
Accessory:
Emom 6'
10 ghd sit up
10 t2b
Week 9
Warm up:
15/13 cal cardio
16 jumping lunge
20 banded face up
12/12 side plank hip touch
Strength:
Squat clean + split jerk
2 x 2+1 @84%
3 x1+1 @85-90%
clean pull:
Emom 10
2 reps 90%
Metcon:
For time
400 m run
30 burpee box jump over
20 d-ball / sand bag clean 70/45 kg
10 ring mu / bar mu / burpee pull up
Accessory:
Emom 6’
6 overhead dual dumbbell
3x1 min banded deadbug
Warm up:
3 min aab
3 sets:
10/10 suitcase deadlift
6 strict burpee
4 straight leg box jump
Strength:
Tempo back squat
7x1 @50% pause :05
Metcon:
Emom 28"
1: 15/12 cal aab
2: 4-8 ring mu / burpee pull up
3: 16/13 cal row
4: rest
Accessory:
Emom 6'
:15-:30 ghd ab hold
Warm up:
3 sets
15/12 cal row
8 overhead squat empty barbell
8 hang muscle snatch empty bb
:30/:30 side plank
Strength:
3x2 @70%
Emom 5'
1 rep @75%
3 position snatch deadlift
3x3 :02 pause +10 kg
Metcon:
21-15-9
Hspu / pike push up
ghd sit up / weighted sit up
air squat
thruster 50/35kg
Accessory:
Emom 8'
2-5 wall walk
3x8-12 Zpress
Warm up:
3 sets
50 jumping jack
10 russian babymakers
10 hand climb
Strength+Cardio
5 rds
20 cal assault bike
10 chin up
5rds
20 cal row
10 bench press 50-80/25-45 kg
5 rds
20 cal skierg
10 bench row 50-80/25-45 kg
5 rds
20 cal bikeerg
10 incline dumbbel bench press
Accessory
5x10 sttb
Warm up:
3 sets
15/12 cal row
10/10 side lunge
5 inchworm
:30 hollow rock
Strength:
Front Squat
2x5 @57%
2x5 @61%
2x5 @65%
Back Squat
2x5 @57%
2x5 @61%
2x5 @65%
Metcon:
Amrap 4'
400 m run / 500m row
90 du / 180 su
30 dumbbell snatch 22.5 / 15 kg
30 box jump overs
rest 2'
Amrap 5'
400 m run / 500m row
90 du / 180 su
30 dumbbell snatch 22,5 / 15 kg
30 box jump overs
rest 2'
For time
400 m run / 500m row
90 du / 180 su
30 dumbbell snatch
30 box jump overs
Accessoy:
L-sit hold :15-:30 sec
Week 8.
Warm up:
15/12 cal skierg
50 single under
10 band pull apart
10/10 side plank rotation
Strength:
Banded kettlebell strict press
4x8
3x10/10 Top down Gorilla row
2x max reps diamond push up
Metcon:
45 t2b
9 d-ball / sand bag clean
30 chest to bar
6 d-ball / sand bag clean
15 burpee bar mu / pull up
3 d-ball / sand bag clean
Accessory:
3 sets
12 rear delt fly
12 front raise
24 ghd back extension
Warm up:
3 rds
15/12 cal row
10 goblet sq
15 banded face pull
:30/:30 pallof press
Strength:
Squat clean + power jerk + hang squat clean + split jerk
4x (1+1+1+1) @70-80%
2 x (1+1) @80%
Emom 8’
1-4 rds: 2 reps @78%
5-8 rds: 1 reps @81%
Metcon:
For time:
400 m run /500 m row
11 cluster 60/40 kg
400 m run
7 cluster 70/45 kg
400 m run
4 cluster 80/50 kg
Accessory:
Dumbbell farmers lunges
1:00x (6sets)
14 reps
3 rds
:40-1:00 sorenson hold