WEEK 3 DAY 3
WU.: 3 RDS
5/SIDE SHINBOX THORACIC ROTATION
30”/SIDE SINGLE LEG GLUTE BRIDGE ISOMETRIC
10 MIDDLE SPLIT WITH KNEE BENDS
A.: 2x 5' EMOM
1 PS + 1 OHS
+ (no rest)
EMOM 5’
PS + HSS
B.: 4 RDS
4,4,3,3 DEFICIT SNATCH GRIP DL 31X1
*REST 2’
C.: 3 SETS TC 18’
200 M RUN
8 ALT. SINGLE ARM DEVIL PRESS
8 ALT SINGLE ARM DB PS
REST 45”
8 SINGLE ARM DB PC R
8 SINGLE ARM DB PC L
10 ALT. PISTOL SQUAT
200 M RUN
45” REST
D.: STRETCHING
PIGEON
BUTTERFLY
COBRA
WEEK 3 DAY 2
WU.: 2 RDS
1’ CARDIO
5/5 FORWARD SHOULDER WALL CIRCLES *SLOW
5/5 KB WINDMILL @EASY
10 KB SDLHP @EASY
A.: 4 SETS
5 PAUSE PUSH PRESS *PAUSE 2” IN DIP + PAUSE 2” OVERHEAD
REST 30”
5 HSPU NEGATIVES OF DEFICIT HSPU NEGATIVES *3-4” LOWERING
REST 90-120”
B.: FOR TIME * TC 16’
6-8-10-12-14 KB SEE-SAW PRESS 2X20KG/2X12KG
7-6-5-4-3-2-1 STRICT PULL-UPS OR BANDED PULL-UPS
6-8-10-12-14 HRPU
7-6-5-4-3-2-1 HOLLOW ROCK
C.: 2 SETS
8-10/SIDE SINGLE ARM INCLINE DB BENCH PRESS 20X0
*REST 20”
8-10/SIDE BANDED CHAINSAW DB ROW 20X0
*REST 60”
D.:STRETCHING
KNEELING TRICEPS STRETCH
BENCH SHOULDER FLEXION WITH THORACIC MOBILIZATION
SUPINE BENCH WEIGHTED CHEST OPENER
SEATED BARBELL SHOULDER EXTENSION STRETCH
WEEK 3 DAY 1
WU.:
1’ CARDIO
THEN, 2 RDS
5/5 SHINBOX THORACIC ROTATION
30”/30” SINGLE LEG GLUTE BRIDGE ISOMETRIC
5 BW JEFFERSON CURL
A.: 3 RDS
4,4,4 BSQ 40X0
*20-30” REST
8/8 SINGLE ARM DB THRUSTER *FOCUS ON SPEED
*REST 2’
B.: EMOM 12’
6/6 SUITCASE BULGARIAN SPLIT SQUAT 2X16KG/2X12KG
8-12 BURPEE OVER ROWER
6-12 CAL ROW (THE GOAL IS TO ROW FOR BTW. 30-40”)
C.: 2 SETS
4-6 NORDIC HAMSTRING CURL 40X1
*REST 30”
10/10 SPLIT STANCE RDL 2010
*REST 60-75”
D.: STRETCHING
FROG STRETCH
MIDDLE SPLIT
MIDDLE SPLIT WITH KNEE BENDS
BOTTOM OF SQUAT HOLD
WEEK 2 DAY 6,7
WU.: 3 RDS
14 SQUAT PULSE
20” HS HOLD
40” CARDIO
3 WALKOUT
A.: 12' EMOM
50" (WORK) -10" (REST) MAX DUAL KB SDL HOLD 3 " ON TOP,
50" (WORK) -10" (REST) MAX DUAL WEIGHT SH PRESS HOLD ON TOP 3",
20”-20" SPLIT SQUAT HOLD (5” REST BTW SIDES)
B.: TC 16' FT
6/5/4/3 SA HANG SNATCH 1X 20-22,5KG / 1X 8-12,5KG
6 OVERHEAD SQUAT L/R 1X 20-22,5KG / 1X 8-12,5KG
12 ALT V UP
200 M RUN
C.: TABATA
R SWING ,
DUAL KB HIGH PULL
WEEK 2 DAY 6,7
WU.: 3 RDS
14 SQUAT PULSE
20” HS HOLD
40” CARDIO
3 WALKOUT
A.: 12' EMOM
50" (WORK) -10" (REST) MAX DUAL KB SDL HOLD 3 " ON TOP,
50" (WORK) -10" (REST) MAX DUAL WEIGHT SH PRESS HOLD ON TOP 3",
20”-20" SPLIT SQUAT HOLD (5” REST BTW SIDES)
B.: TC 16' FT
6/5/4/3 SA HANG SNATCH 1X 20-22,5KG / 1X 8-12,5KG
6 OVERHEAD SQUAT L/R 1X 20-22,5KG / 1X 8-12,5KG
12 ALT V UP
200 M RUN
C.: TABATA
R SWING ,
DUAL KB HIGH PULL
WEEK 2 DAY 5
WU.: 2 RDS
30” SUPINATED PASSIVE HANG
10 DB PULL OVER *2-3” HOLD
5/SIDE KB HANG POWER CLEAN AND PRESSING WINDMILL
A.: EVERY 2 MINS X 6 SETS
5 HANG CLEAN PULL
4 HANG POWER CLEAN BELOW KNEE
3 POWER CLEAN
B.: E2MOM_8’
1ST 10-12 DOUBLE KB/DB PUSH PRESS + 250M/200 M ROW
2ND 10-12 DOUBLE KB/DB BENT OVER ROW + 250/200 M ROW
C.: 10 RDS FOR TIME
OPTION 1
20 DU
2-3 BMU
3 STRICT HSPU
*TC12’
OR
OPTION 2
50 SU
3-5 BOX BMU
3-5 PIKE STRICT HSPU OR KIPPING HSPU
D.: STRETCHING
TWISTED CROSS
PASSIVE RING HANG
MIXED GRIP PASSIVE BAR HANG
THREAD THE NEEDLE
WEEK 2 DAY 4
2” CARDIO
THEN, 3 SETS OF
10 REVERSE NORDICS
5/SIDE SHINBOX SWITCH
10M DUCK WALK
A.: 3 SETS
4,4,4 FRONT SQUAT 41X1
30” REST
20-40” L-HANG OR TUCK L-HANG
90-120” REST
B.: 3 SETS
6-8/SIDE KNEE OVER TOE SPLIT SQUAT 3110
45” REST
12-14 BB BACK RACK GM, 3020
45” REST
C.: 20’ AMRAP
40/32 CAL ROW
24 PIKE LEG LIFT OVERS
12 ALT. KB SUITCASE R. LUNGES 2X20-24KG/2X12-16KG
30 M FARMER CARRY
D.: STRETCHING
COUCH STRETCH
PIRIFORMIS WALL STRETCH
SADDLE POSE
WEEK 2 DAY 3
WU.: 3 RDS
5/SIDE SHINOX HIP EXTENSION + SWITCH
5/SIDE SINGLE LEG HIP THRUST
10 MIDDLE SPLIT WITH KNEE BENDS
A.: 5 SETS
1 POWER SNATCH + 1 HANG POWER SNATCH + 1 OVERHEAD SQUAT
30-45” REST BTW SETS
+
5 SETS
1 HANG POWER SNATCH + 1 OVERHEAD SQUAT +1 HANG SQUAT SNATCH
30-45” REST BTW SETS
B.: 4 SETS
3,3,3,3
DEFICIT SEGMENT SNATCH GRIP DL, 3131
90-120” REST
C.: 3 SETS FT_TC 18’
250M/200M ROW
4 DB BURPEE BOX STEP OVER 2X17,5-20 KG/ 2X12,5-15KG KG, 20/16”
6 DB HPC 2X17,5-20 KG/2X12,5-15KG KG
15 ANCHORED SIT-UP
6 DB HPC
4 DB BURPEE BOX STEP
D.: STRETCHING
MIDDLE SPLIT
T-SPINE CAN OPENER
BUTTERFLY STRETCH
SHINBOX HP ER STRETCH
WEEK 2 DAY 2
WU.:
90” CARDIO
THEN, 2 RDS
10 BANDED SHOULDER EXTENSION *HOLD 2-3”
5/SIDE FORWARD SHOULDER WALL CIRCLES
5/SIDE WINDMILL
10 SDL HP @EASY WEIGHT
A.: 3-4 SETS
2 PAUSE PUSH PRESS*PAUSE 2" IN THE DIP AND 2" OVERHEAD
2 PAUSE POWER JERK *PAUSE 2" IN THE DIP AND 2" OVERHEAD
*30” REST
5 HSPU NEGATIVES OR DEFICIT HSPU NEGATIVES 3-4" LOWERING
*90-120” REST
B.: FT TC_16’
14-12-10-8-6 KB SEE-SAW PRESS 2X20KG/2X12KG
7-6-5-4-3 STRICT PULL-UP OR BANDED PULL-UPS
*7’ CAP
*REST 2’
14-12-10-8-6
KB GORILLA ROW (R+L = 1 REP) 2X20KG/2X12KG
KB PUSH UP
*7’ CAP
C.: 2-3 SETS
8-10/ARM SINGLE ARM INCLINE DB BENCH PRESS 20X0
*REST 30”
8-10/ARM BANDED CHAINSAW DB ROW 20X0
*REST 60”
D.: STRETCHING
KNEELING TRICEPS STRETCH
BENCH SHOULDER FLEXION WITH THORACIC MOBILIZATION
SUPINE BENCH WEIGHTED CHEST OPENER
SEATED BARBELL SHOULDER EXTENSION STRETCH
WEEK 2 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
5,5,5 REPS 1-1/4 FRONT SQUAT *LOAD WILL BE ANYWHERE FROM 50-65% OF YOUR MAX LOADS.
*REST 20-30”
8 DB BURPEE * SPEED FOCUS
*REST 90"- 120"
B.: EVERY 3’ X 4-5 SETS
14-20 CAL ROW
10 DB FR WALKING LUNGES
10-15 T2B OR K2E
C.: 2-3 RDS
4-6 NORDIC HAMSTRING CURL 40X1
REST 30”
10-12 DB RDL 3010
*REST 60-75”
D.: STRETCHING
HALF KNEELING ANTERIOR LINE STRETCH
FRONT SPLIT
SUPINE HAMSTRING STRETCH