WEEK 6 DAY 4
WU.:
2’ CARDIO
THEN, 2 RDS OF
10 REVERSE NORDICS
5/5 SHINBOX SWITCH
10 M DUCK WALK
A.:3 RDS
4,3,2 BSQ 20X1
*REST 30”
8-12 STRICT T2B
*REST 90-120”
B.: FT 4 RDS TC_15’
500/400 M ROW
12 WEIGHTED ANCHORED SIT-UPS
10 DUAL KB PC
8 DUAL KB FRONT SQUAT
C.: 2 SETS
12/12 KNEE OVER TOE SPLIT SQUAT 20X0
*30” REST
12 BB OR DB GM 2111
*REST 75-90”
D.: STRETCHING
COUCH STRETCH
PIRIFORMIS WALL STRETCH
SADDLE POSE
WEEK 6 DAY 3
WU.: 2 RDS
50” CARDIO
5/SIDE SHINBOX HIP EXTENSION + SWITCH
6/SIDE SINGLE LEG HIP THRUST
10 MIDDLE SPLIT WITH KNEE BENDS
A.: EMOM 10’
SQUAT SNATCH + HANG SQUAT SNATCH
B.: 3,3,2,2 DEFICIT SNATCH PULL
*REST 90”-120”
C.: EVERY 4’ X 3 SETS
ROW 300/240M
8 BURPEE OVER ROWER
12 DUAL KB DL 24/16KG
D: STRETCHING
MIDDLE SPLIT
T-SPINE CAN OPENER
BUTTERFLY STRETCH
SHINBOX HIP ER STRETCH
WEEK 6 DAY 2
WU.:
90” CARDIO
THEN, 2 RDS
6 REPS BANDED SHOULDER FLEXION *5” RAISE INTO THE STRETCH PIS. + 2-3” HOLD
5/5 FORWARD SHOULDER WALL CIRCLES *SLOW
5/5 KB WINDMILL @EASY
10 KB SDLHP @EASY
A.: 3 SETS
1 PUSH PRESS *REST ON EACH REP AT SHOULDER - NO TOUCH AND GO
4 POWER JERK *REST ON EACH REP AT SHOULDER - NO TOUCH AND GO
*30” REST
2-4 STRICT HSPU OR DEFICIT STRICT HSPU 21X1
*REST 2’
B.: FOR TIME
3-6-9-12
MUSCLE CLEAN 42,5 KG/25KG
STRICT PRESS 42,5 KG/25KG
KIPPING PULL-UPS
TC7’
*2’ REST
FOR TIME
12-9-6-3
PUSH PRESS 60KG/40KG
BENT OVER ROW 60KG/40KG
CAL ROW
TC7’
C.: 2 SETS
8-10 1-1/4 INCLINE DB BENCH PRESS
*45” REST
10/ARM DB ELBOWING ROW
*90” REST
D.: STRETCHING
KNEELING TRICEPS STRETCH
BENCH SHOULDER FLEXION WITH THORACIC MOBILIZATION
SUPINE BENCH WEIGHTED CHEST OPENER
SEATED BARBELL SHOULDER EXTENSION STRETCH
WEEK 6 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
8,6,4 FRONT RACK BOX SQUAT
*20-30”
12 GOBLET JUMP LUNGE
*2’ REST
B.: EVERY 3 MINS 4 SETS
15" ROW SPRINT
10 ALTERNATING DB SUITCASE STEP UP 20/16"
15-20 SEC L HANG FLUTTER KICK
10-16 CAL ROW
C.: 2 SETS
12/12 SINGLE ARM HAND SUPPORTED RDL 20X0
*REST 30”
8-10 NORDIC HAMSTRING CURLS 20X0
*REST 1’
D.: STRETCHING
FROG STRETCH
MIDDLE SPLIT
MIDDLE SPLIT WITH KNEE BENDS
BOTTOM OF SQUAT HOLD
Week 5 day 6,7
WU.: 2 RDS
30” WALL SIT
10 M REVERSE BEAR WALK
40” CARDIO
5 DOWN UP
A.: 3 RDS
10 DUAL KB SDL 1030
*20” REST
30” MAX ALT DB/KB SH PRESS @HOLD ON TOP
*REST 60”
B.: 3X4’ AMRAP
60M SHUTTLE RUN
10 THRUSTER
4 BURPEE
*1’ REST
20 M WALKING LUNGES
10 DUAL DB/KB HANG POWER CLEAN AND PUSH PRESS
4 DUAL DB UP-DOWN
*1’ REST
60 M SHUTTLE RUN
10 WB
4 TARGET BURPEE
C.: 3 RDS
15-20”/SIDE SINGLE ARM HIGH PLANK
*REST 20”
12/12 SIDE BAND
*REST 40”
Week 5 day 6,7
WU.: 2 RDS
30” WALL SIT
10 M REVERSE BEAR WALK
40” CARDIO
5 DOWN UP
A.: 3 RDS
10 DUAL KB SDL 1030
*20” REST
30” MAX ALT DB/KB SH PRESS @HOLD ON TOP
*REST 60”
B.: 3X4’ AMRAP
60M SHUTTLE RUN
10 THRUSTER
4 BURPEE
*1’ REST
20 M WALKING LUNGES
10 DUAL DB/KB HANG POWER CLEAN AND PUSH PRESS
4 DUAL DB UP-DOWN
*1’ REST
60 M SHUTTLE RUN
10 WB
4 TARGET BURPEE
C.: 3 RDS
15-20”/SIDE SINGLE ARM HIGH PLANK
*REST 20”
12/12 SIDE BAND
*REST 40”
WEEK 5 DAY 5
WU.: 3RDS
1’ CARDIO
30” SUPINATED PASSIVE HANG
10 DB PULL OVER @HOLD 2-3”
A.: EVERY 2 MINS X 6 SETS
1 CLEAN PULL
2 POWER CLEAN
3 HANG CLEAN PULL
4 HANG POWER CLEAN
B.:
OPTION 1
8RDS FT_TC 10’
6 BOX JUMP STEP DOWN 24/20”
3 BMU
6 T2B
OPTION 2
8RDS FT_TC 10’
6 BOX JUMP STEP DOWN 24/20”
4 HRPU
2 STRICT PULL-UPS
6 HANGING KNEE TUCK
C.: 3 RDS
10-12 RING BICEPS CURL 20X1
*REST 20”
10-12 STAR SIDE PLANK HIP TAP
*REST 40-50”
D.: STRETCHING
TWISTED CROSS
CHILDS POSE WITH LAT STRETCH
PASSIVE RING HANG
WEEK 5 DAY 4
WU.: 3 RDS
5/5 HALF KNEELING WEIGHTED SHIFT
5/5 LOW COSSACK TRANSITION
10 SQUAT HIP ROTATION
A.: 4 RDS
6,4,3,2 BSQ 20X1
*30” REST
10-15 STRICT KNEE TO ELBOW
*90-120” REST
B.: FT 4 RDS TC 15’
20/15 CAL ROW
14 TALL PLANK KNEE TO ELBOWS (R+L=1)
10 DB GOBLET BOX STEP OVERS
6 ALT. SA DEVIL PRESS
C .: 2 SETS
10/10 KNEE OVER TOE SPLIT SQUAT 20X0
*30” REST
10 BB OF DB SEATED GM
*90” REST
D.: STRETCHING
COUCH STRETCH
HEEL SIT
ELEVATED PIGEON
WEEK 5 DAY 3
WU.: 2 RDS
90” CARDIO
5/5 SHINBOX THORACIC ROTATION
30”/30” SL GLUTE BRIDGE ISOMETRIC
A.: EMOM 10’
1 HANG SQUAT SNATCH + 1 OVERHEAD SQUAT
B.: 4 RDS
5,5,4,4 DEFICIT SNATCH PULL
*REST 90-120”
C.:
EVERY 5 MINS X 3 SETS
12 ANCHORED SIT-UPS
14 DB DL 2X 22,5/15KG
16 WB
500/400 M ROW
D.: STRETCHING
PIGEON STRETCH
BUTTERFLY STRETCH
COBRA STRETCH
WEEK 5 DAY 2
WU.: 2 RDS
1’ CARDIO
6 REPS BANDED SHOULDER FLEXION *5” RAISE INTO THE STRETCH PIS. + 2-3” HOLD
5/5 FORWARD SHOULDER WALL CIRCLES *SLOW
5/5 KB WINDMILL @EASY
10 KB SDLHP @EASY
A.: 3 SETS
2 PUSH PRESS*REST ON EACH REP AT SHOULDER - NO TOUCH AND GO
3 PUSH JERK *REST ON EACH REP AT SHOULDER - NO TOUCH AND GO
*30” REST
3-5 STRICT HSPU OR DEFICIT STRICT HSPU 21X1
*REST 2’
B.: 4 RDS FOR TIME_ TC 6 ’
6-8 RING DIPS
6-8 PENDLAY ROW 45 - 55KG/25 - 35KG
20-30 DU
REST 1’
4 RDS FOR TIME_ TC 6’
5-6 STRICT PULL-UPS OR BANDED PULL-UPS
5-6 HANG POWER CLEANS 45 - 55KG/25 - 35KG
5-6 PUSH PRESS 45 - 55KG/25 - 35KG
C.: 2 SETS
12-16 ALTERNATING DB GLUTE BRIDGE BENCH PRESS 30X0
45” REST
6-8/ARM SINGLE ARM DB TORSO ROW 30X1
90” REST
D.: STRETCHING
KNEELING TRICEPS STRETCH
BENCH SHOULDER FLEXION WITH THORACIC MOBILIZATION
SUPINE BENCH WEIGHTED CHEST OPENER
SEATED BARBELL SHOULDER EXTENSION STRETCH