Warm up:
3 sets
15/12 cal row
10 alt scorpio
10 scapula pull up
5 reverse burpee
Strength:
4 rds
500 m run / 600 m row
10 strict pull up
10 dumbbell bench row
4 rds
500 m run / 600 m row
10 bench press bodyweight
10 clap push up
4 rds
500 m run / 600 m row
10 ghd sit up with med ball
10 sttb
Streching
Warm up:
3 sets
15/12 cal row
10/10 bodyweight bulgarian split squat
20 band pull apart
50 single under
Strength:
Front Squat
1x8 @70%
1x8 @67%
1x6 @76%
1x6 @81%
Back Squat
1x5 @70%
1x5 @75%
2x5 @80%
Metcon:
Amrap 6'
100 du
600/500m row
rest 3:00
Amrap 6'
20 single dumbbell box step over
600/500 m ski
rest 3'
Amrap 6'
80 du / 160 su
500/400 m row
rest 3'
Amrap 6 '
16 single dumbbell box step over
500/400 m ski
Accessory:
Emom 6'
1: 8-12 ttb
2: 8-12 ghd sit up
Warm up:
3 sets
15/12 cal ski
20 bodyweight
10 ring kip swing
12/12 Side plank hip touch
Skill / Strength:
4x60% Ring Mu
Every 2:00 x 8:00 min 4sets
0:40 Ring push up
5x6 @61-71% strict press
Metcon:
800 m run / 1000 m row
20 burpee pull up
20 devils press
150 du / 300 su
20 cal aab
20 clean 85/60 kg
Accessory:
5x50 m dual kettlebell front rack carry
3x10-15 Kettlebell seal row
Week 10.
Warm up:
2 sets:
15/12 cal row
15 banded glute bridges
10/10 single dumbbell upright row
6 alt rdl+3 muscle clean+3 tall clean +3 split jerk
20 herls over dumbbell
Strength:
Squat clean + split jerk
4x(1+1) every 2:30 x4 @87-93%
every :30 x 10sets
1 clean pull 93%+
Metcon:
5 wall walk
15 m d-ball carry bear hug 70/45 kg
21 thruster 30-45/15-25 kg
5 wall walk
15 d-ball carry
15 thruster 40-65 / 20-40 kg
5 wall walk
15 m d-ball carry
9 thruster 50-75 / 25-50 kg
5 wall walk
15 m d-ball carry
3 thruster 60-85 / 30-60 kg
Accessory:
Every 1:15 x7:30 (6sets)
Dual dumbbell oh lunges
:45 sorenson hold
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