Warm Up:
15/12 cal skierg
50 single under
10/10 single arm ring row
:30 banded deadbug
Skill / Strength:
10 min
Practice: Ring or Bar Mu/ chest to bar / kipping butterfly pull up
Rx: Max unbroken ring or bar muscle up
3 sets: 3x 5-8 Ring or Bar mu
4x8 strict press @58-68%
Metcon:
4 rds
7 hang clean 60/40 kg
7 stoh 60/40 kg
7 front squat 60/40 kg
7 bar facing burpee
50 du / 100 su
Accessory:
4 rds
10-15 sttb
10/10 single arm dumbbell row
15/15m kettlebell overhead carry
Warm up:
3 rds
15/12 cal row
10 goblet sq
15 banded face pull
:30/:30 pallof press
Strength:
Squat clean + split jerk + squat clean + split jerk
2 x (1+1+1+1) @83%
3 x (1+1) @85-90%
Emom 8’
1-4 rds: 2 reps @73%
5-8 rds: 1 reps @76%
Metcon:
For time:
400 m run
3 rope climb
21 thruster 40/30 kg
300 m run
2 rope climb
15 thruster 40/30 kg
200 m run
1 rope climb
9 thruster 40/30 kg
Accessory:
Dumbbell farmers lunges
1:15 x 7:30 (6sets)
10 reps
3 rds
:40-1:00 sorenson hold
Warm up:
3 sets
15/12 cal cardio
5 straight leg box jump
10 sots press w. BB
:30/:30 side plank
Strength:
Squat snatch
3x2 @75-80%
2x1 @82-87%
Snatch pull: 3x3 @90-95%
Metcon:
3 rds
30 box jump overs
20 t2b / ghd sit up / weight sit up
Accessory:
4x
10/10 single arm dumbbell press
3-5 ring mu / bar mu / strict pull up
Warm up:
3 sets
15/12 cal row
10/10 half knee soulder pree
10 goblet sq
5 half burpee
Skill / Practice / Strength:
8-10 min Ring mu, bar mu, du, hswlk, practice
5 rds
6 shoulder press with barbell
Metcon:
Every 3 min x 5
5 Power clean 60/40 kg
5 Thruster 60/40 kg
5 Front squat 60/40 kg
50 du
3x 90 sec max cal row
Accessory:
3 sets
8/8 bulgarian squat
8/8 windmill heavy kb
Warm up:
15/12 cal row
10/10 suitcase deadlift
15 band pull appart
:30 banded psoas march
Strength:
Front squat
1x10 @57%
1x8 @62%
1x6 @67%
1x6 @71%
1x6 @76%
Back squat
1x5 @60%
1x5 @70%
2x5 @75%
Metcon:
Amrap 5’
60 du / 120 su
10 power clean & jerk 60/40 kg
Rest 90 sec
Amrap 5’
6 shuttle run 7,5m-7,5m
10 Ohs 60/40 kg
Rest 90’
Amrap 5’
50 du/100 su
8 clean & jerk 60/40 kg
rest 90’
Amrap 5’
5 shuttle run
8 ohs
Accessory:
Emom 6’
10 -15 t2b
Warm up:
3 sets:
15/12 cal aab
15 banded good morning
8/8 single arm kettlebell bottoms up press
10 straight leg sit up
Skill / Strength:
8 sets:
2 tempo negatives t 1-3" deficit (tempo :05)
3x strict handstand push up 60% / box pike push up / dumbbell z-press
Bench press: 4x8 58-68%
Metcon:
Every 4' x 4 btw sets 1min rest
15 cal aab / 20 cal row / bikeerg / skierg
8 sand bag clean / med ball
15 m hswlk 7,5m - 7,5m no fail / 30 m bear walk
2 peg board climb / 8-12 strict pull up / band pull up / jumping pull up
Accessory:
3-4 sets
10/10 one arm dumbbell bench row
25 band triceps
Week 5
Warm up:
3 sets:
15/12 cal row
20 banded glute bridge
8 jerk stace strict press w bb
12/12 side plank rotation
Strength:
Squat clean + split jerk + squat clean + split jerk
3x(1+1+1+1) 80 %
Squat clean + split jerk
2x(1+1) 85 %
Deadlift: :45x6=8sets
1-4 sets 2 reps 70%
5-8 sets 1 rep 73%
Metcon:
80 wall ball 9/6
20 bar muscle up / burpee pull up
40 burpee over parallette
Accessory:
Emom 6’: 8 reps dumbbel farmers lunge
3x1 min banded deadbug
Warm up:
3 sets
15/12 cal aab
8/8 lateral box step
10 sots press
:30 ohs bottom hold
Strength:
Squat snatch
2x2 @76%
2x1 @71%
snatch pull to hold + snatch pull
3x1+1 @80-85%
Metcon:
4 rds
5 power snatch 67,5 %
15 chest to bar
20 single leg box step over 22,5/15 kg
1 min rest btw rds
Accessory:
Emom 8’
2-5 wall walk
Warm up:
3 sets
50 jumping jack
20 hip thrust
10 scapula pull up
5 reverse burpee
Strength:
Emom 35'
1: 15/12 cal cardio
2: 10 Double Kettlebell swing 24/16
3: 15 abs roll
4: 10 renegade row + push up
5: 12 back squat 60/40 kg
6: 25 ghd back extension
7: rest
Streching
Warm up:
15/12 cal row
15 goblet squat
15 banded upright row
:30/:30 side plank
Strength:
Back squat
1x3 @55 %
1x3 @59%
2x3 @63%
Front squat
1x3 @55%
1x3 @59%
2x3 @63%
Metcon:
Amrap 4’
30 burpee
40/30 cal row
30 alt pistol
3 rope climb
rest 2
Amrap 5’
30 burpee
40/30 cal row
30 alt pistol
3 rope climb
Rest 2’
For time
30 burpee
40/30 cal row
30 alt pistol
3 rope climb
Accessory:
Tabata v-up 20’ work/10 rest