WEEK 1 DAY 3
WU.:
2’ CARDIO
5/SIDE SHINBOX HIP EXTENSION + SWITCH
6/SIDE SINGLE LEG HIP THRUST
10 MIDDLE SPLIT WITH KNEE BENDS
A.: 10 SETS
1 POWER SNATCH + 1 HANG POWER SNATCH + 2 OVERHEAD SQUAT
REST 30-45”
B.: 4,4,4,4
DEFICIT SEGMENT SNATCH GRIP DL 3131
*REST 90”
C.: FT_TC 16’
BUY IN 40 DU
THEN,
4 RDS OF
3/3 SINGLE ARM DB BURPEE 22,5 KG/15KG
200 M RUN
12 ALTERNATING SINGLE ARM DB SNATCH 22,5 KG/15KG
CASH OUT 80 DU
D.: STRETCHING
PIGEON STRETCH
BUTTERFLY STRETCH
COBRA STRETCH
Week 1 Day 2
Wu.: 3 rds
10 Banded Shoulder Extension *hold 2-3”
10 Downward dog
5 Snow angel
5 Double Push-up Burpee
A.: 4 rds
3 Pause Push Press *pause 2” in the dip and 2” overhead
3 Power Jerk *pause 2” in the dip and 2” overhead
*rest 30”
4-6 hspu 41X1
*rest 75"-90”
B.: For Time_TC 14’
10-8-6-4-2 Strict Barbell Press 42,5 kg/22,5 kg
4-8 Unbroken T2B After every set
rest 2’
10-8-6-4-2
BB Pandlay Row 50 kg/ 25 kg
Paralet Push up or Push up – pause 1 sec at bottom of each rep
C.: 2-3 set
8-10 Single arm DB bech press 20X0
*rest 45”
8-10 Single Arm DB Row 20X0
*rest 75"- 90”
D.: Stretching
Kneeling Triceps Stretch
Bench Shoulder Flexion with Thoracic Mobilization
Supine Bench Weighted Chest Opener
Seated Barbell Shoulder extension Stretch
Week 1 Day 1
Wu.: 2 rds
1’ cardio
5/5 Shinbox Thoracic Rotation
30”/30” Single leg Glute Bridge Isometric
5 BW Jefferson Curl
A.: 3 rds
5 reps 1 - 1/4 BSQ 50-60%
*rest 20-30”
8-12 Dual DB Thruster with speed!
*rest 2’
B.: Emom 12’
1st 10 Alternating Bac Rack Lunges 30/50kg
2nd 10 Weighted Plate Turkish Situp + 8-10 Weighted Plate Hollow Rock
3rd 18/15 cal Row
C.: 2-3 set
4-6 Nordic Hamstring Curls 40X1
*rest 30”
30-45” Hamstring Plank
*rest 1'
D.:Stretching
1-2 rds, @hold 1’-1’30”
Middle Split
Bottom of Squat Hold
Frog Stretch
1. 2 sets
- 1 min machine
- 10 scorpions
- 10 alternating DB hang cleans
- 10 goblet squats
2. 3 rounds
- 1500m row
- 30 alternating hang cleans @22.5/15
- 100 plate jumps @10/15 plate
3. Acc. Work
- 100m front rack carry @2x heavy KB
1. 2 sets
- 10 scapula pullups
- 10 hollow rocks
- 10 lat. pull downs
2. E20" for 20 reps
- 1 BMU or 2 jumping BMU
3. 4 rounds for time
- 500m row
- 4 rope climbs
4. 3 sets
- 20 alternating KB pendlay rows
- 20 band pull aparts
- 20 hip thrusts
1. SMR + Dynamic Warm-up
2. Alex's Birthday WOD 
/ AMRAP 29'
- 2 rope climbs
- 9 burpee box overs @100/120cm
- 29 DU's
- 2 rope climbs
- 9 burpee box overs
- 29 abmat sit- ups
3. 9 sets
2X /unbroken/ 2 alternating V-ups+ 2 V-ups+ 2 Tuck-ups+ 2 Crunches+ 2 Reverse crunches
1. Activation / 2 sets
- 5/5 hip thrusts
- 5 jumping squats
- 5 walkouts, then
2 sets
- 3 muscle squat cleans
- 3 tall squat cleans
2. Squat Clean / E1'30' x 5
- 7 squat cleans @60% @You can perform these as singles or TNG
3. 3 sets / 2 min rest btw. sets
- 40 DU's or 100 single
- 30m farmer's carry 2x22.5/15
- 40 DU's or 100 single
- 30m D-ball carry @heavy
4. 3 sets
- 12 hamstring curls on rower
- 7m death march @2xeasy KB
1. 2 sets
- 12 tall kneeling band lat pulldowns
- 6 tall kneeling band pull aparts
- 6/6 half kneeling strict presses @easy KB
2. Shoulder Press
- Work up to a Max strict press for the day, then
- E1'30" for 4'30"
- Max reps @75% of the max for the day
3. 3 sets
- 15 feet elevated ring push-ups
- 15 feet elevated ring rows
4. E4' for 8'
15-12-9
- Wallballs
- Burpee box jump overs
5. Acc. Work
- 3x 20 unbroken weighted abmat situps @legs hooked https://youtu.be/eluc-f4H2Io
1. Warm- up for squat snatch
2. Squat Snatch E2'
- 4x7 /3+3+1/ @same weight
3. Back Squat E2'
- 3x15 @60%
4. 3 rounds for time
- 20 Pull-ups
- 20 cals rowing
- 20 hang squat cleans @2x22.5/15 DB
5. Acc. Work
- 5x 30" hollow hold
1. Warm-up for running + core activation
2. Running / 3 sets
- 400m run + 200m just walking
3. 5 sets, ascending to a heavy
- 1 squat snatch + 1 hang squat snatch + 1 OHS
4. 5 rounds for time
- 15 DL @heavy
- 15 strict HSPU or 15 deficit pushups
5. Acc. work not for time
- 100 med ball v-ups