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
Warm up:
3 sets
15/12 cal cardio
50 single under
5/5 windmill
16 starfish
Strength:
Squat clean + hang clean + split jerk
3x(1+1+2) RPE 8-9 (75-80%)
Clean pull: 2x3 + 10 kg
Clean deadlift: 3x4 + 10 kg
Metcon:
4 rds
100 du / 200 su
40-30-20-10 T2b
25 wall ball 9/6 kg
Accessory:
4x10 Chin chrusher
4x8 Barbell bent over row
Warm up:
3 sets
15/12 cal cardio
20 banded glute bridge
10/10 half kneeling single arm strict press
0:30 Front plank shoulder taps
Strength:
Build to a 5 RM @RPE 9+
then
2x10 55-65%
Dumbbell incline press: 4x8 @RPE 8-9
Metcon:
3 rds
25 Am swing 24/16k
15 Burpee over parallette
2 min rest
3 rds
20 cal row
10 burpee over row
Accessory:
3 sets
8-12 Dumbbel fly
12 Rear delt fly
20-30 Banded face pull
Warm up:
3 sets
15/12 cal cardio
10 toes up RDL w.bb
10 ring row 2' hold top pos.
0:20 hanging L-sit hold
Strength:
4 sets
3 Deadlift 79%
5/5 Single leg box jump
Every 2:00 x 4
0:40 Skater jump
Metcon:
3 rds
30 cal cardio
6 Sand bag squat 45-70 / 10-45 kg
30 m sand bag carry 45-70 / 10-45kg
6 Sand bag ots
30 m handstand walk / 60 m bear walk
Accessory:
4sets
10 / 10 windmill
30/30s side plank
Warm up:
3 sets
15/12 cal row
10 overhead squat w. barbell
10/10 single arm dumbbell upright row
30” hollow hold
Strength:
High hang squat snatch + low hang squat snatch + squat snatch + ohs
3 x (1+1+1+1) 75-80%
Front Squat: 5x3 80-85%
Metcon:
15-10-5
Bar muscle up / burpee pull up
Shoulder to overhead 70/50 kg lvl2 60/40 lvl 3 50/30
Accessory:
4 x 10/10 poliquin curl
Emom 12:
- 45” plank
- 8-12 strict hanging leg raise
- 30 russian twist
- 20 candlestick toe touch
Warm up:
3 sets
15/12 cal cardio
15 banded front squat
8 split stance strict press
30/30 s side plank
Strength:
Squat clean + Hang clean + Split jerk
3x(1+1+2) 70-75 %
Emom 6’
3 back squat 70-75%
Metcon:
4 rds
3 rope climb
5 clean & jerk 85/60 kg lvl2: 60/40 lvl3: 40/25 basic dumbell
rest 3 min
For time
6 rope climb
10 clean & jerk
Accessory:
4x
10/10 single arm dumbbell tricep kickback
5/5/5 prone IYT
Warm up:
3 rds
15/12 cal cardio
5 inchworm
10 wall squat
6/6 one arm ring row
Strength:
4 sets
12 barbell bench row
12 chin up
Metcon:
4 rds
500 m run / 600 m row
5 wall climb
25 wall ball
15 t2b
75 du / 150 su
Accessory:
3 sets
30 ghd back extension
60 s sand bag hold