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
Warm up:
15/12 cal row
10 barbell good morning
10 dumbbell upright row
20 knee tuck
Strength:
Squat Snatch
Build to a heavy double for the day 75%+
snacth pull: 3x3 @96-101%
Metcon:
1600 m run / 2000 m row / 4000 m bikeerg
100 kettlebell swing 24/16 kg
100 box jump / step down
Accessory:
4x8/8 incline dumbbell bench press
Warm up:
3 sets
15/12 cal ski
5/5 lunge to step up
20 banded face up
:40 front plank
Strength:
Build to 3 Rm front squat
Back squat:
5 reps @68%
5 reps @72%
5 reps @76%
5 reps @80%
Metcon:
Amrap 5’
30/22 cal row
22,5 m hswlk / 50 m tiger walk / 4-6 wall walk
Amrap 5’
10 shuttle run 7,5 m <~> 7,5 m
4 rope climb
Amrap 5’
20/15 cal row
15 m hswlk / 30 tiger walk / 3-5 wall walk
Amrap 5’
7 shuttle run
3 rope climb
Accessory:
Emom 10’
10-15 t2b
Warm up:
3 sets
15/12 cal aab
10/10 single leg glute bridge
12 banded Z-press
16 starfish
Skill / strength
8 sets strict hspu
2 tempo negativ 1-3” deficit :05 sec
4 set strict hspu 60%
4 x 8 dumbbell bench press
Metcon:
3 rds
30 m hswlk / 60 m bear walk
15 pull up
800 m run /1000 m row
Accessory:
3 sets
max barbell biceps curl
max reps triceps w. band
Week 7.
Warm up:
3 rds
15/12 cal row
:45 monster walk
10 barbell upright row
15/15 side plank hip touch
Strength:
Squat clean + Split jerk
Build to a heavy double for the day 80%
Clean Pull: :30 x10=5min
2 reps 85%
Metcon:
3 rds
21 bar facing burpee
15 deadlift 60-100/30-60 kg
12-9-6 bar mu / burpee pull up
Accessory:
1:30 x8 sets Farmer lunges
1 min bear walk forward back