Week 4
Wu.: 3 rds
20” reverse plank alt. leg raises
12 Frog Bridge
10 Ring row
14 Cross Jack
A.: 6’ Amrap
12 R. swing
10 Down up
4 Atomic sit up
10 push up
B.: 2 rds For Time (with a Partner) TC 25’
20 Hang Power Cleans 50/32,5 kg
160 m (R1) / 320 m (R2) Shuttle Run (together)
10 Cluster 50/32,5 kg
15 Syncron bar facing burpee
400 SU
30 Push Jerk 50/32,5 kg
1200 m (R1) / 600 m (R2) Row
C.: 3 rds
45” plank to push up
*rest 35”
Week 4
Wu.: 3 rds
20” reverse plank alt. leg raises
12 Frog Bridge
10 Ring row
14 Cross Jack
A.: 6’ Amrap
12 R. swing
10 Down up
4 Atomic sit up
10 push up
B.: 2 rds For Time (with a Partner) TC 25’
20 Hang Power Cleans 50/32,5 kg
160 m (R1) / 320 m (R2) Shuttle Run (together)
10 Cluster 50/32,5 kg
15 Syncron bar facing burpee
400 SU
30 Push Jerk 50/32,5 kg
1200 m (R1) / 600 m (R2) Row
C.: 3 rds
45” plank to push up
*rest 35”
Week 4
Wu.: 5’ Amrap
6/side single leg bridge; at 6 hold 10”
14 Tiger position Sh. taps
1/ TGU @easy weight
5/side Windmill @easy weight
A.: STR
2x 3 strict press + 5 push press
3x 2 Strict press + 4 Push press
* increase weight every rds
* rest 90”
B.: Amrap 12’
High skill
2-3 RMU
6 Hang Clean and Jerk 45-50kg / 35-30 kg
10 m HSW
5 Devil press 2x 17,5-20kg/ 10-12,5 kg
Low Skill
3-4 Leg-Assisted Ring Muscle-Up
6 Hang Clean and Jerk 45-50kg / 35-30 kg
3 Wall climb / 10m R. bear walk
5 Devil press 2x 17,5-20kg/ 10-12,5 kg
C.: 3 rds
10 BB Bent over row
*10” rest
10 Chin-up / Ring Low row
*try to unbroken
*rest 2’ btw sets
Week 3
Wu.: 5’ Amrap
5 Goblet Kang Squat @easy weight
10 m Tiger walk
25” wall seat
10 Alt. Superman
A.: 9’ Emom 45”-15”
WB Squat Clean
10 MC + 2 Down up
4 Wb R. Twist + 4 Wall Ball sit up
B.: 6 rds TC_18’
500/420 m row * nasal breath
*rest 60” btw. rds.
C.: 20-16-12
Superman
Crunches
*no rest
Week 4
WU.: 5’ Amrap
6/side DB High Pull
10 Alt. Deep Squat with Thoracic Rotation
6 Overhead Wall Squat
5/side Single leg RDL @no weight
A.: E2MOM for 10 Min
1 Snatch High pull
2 low hang Power Snatch
2 High hang power Snatch
* increase weight every rds
B.: 5 rds TC_15’
6 Strict T2B
8 Sb over the shoulder
10 Double DB Thruster 17,5-20kg/ 10-12,5 kg
30 DU
C.: 3 rds
12 Seated behind the neck barbell shoulder press
* rest 40”
10 Double DB Front Raise at the wall
*rest 40”
Week 4
A.: Amrap 6’
12 Alt. Kettlebell Halo
10 Alt. Cross knee plank
5/side Lateral Box Step Downs
10 Down dog alternating toe touch
B.: 5 rds TC_14’
30” row* target 60%
8 Lateral jump over the rower
6 Double DB Push press
5 HR Burpee
20” row *target 80%
*rest 50”
C.: E2MOM for 16 Min
12 DL 55/40 kg
7 HSPU
12 Lateral Box Jump Overs
D.: Tabata, 4 Min (20"-10")
Push up
Hollow rock
ACC.: 3 rds
15/side plank Hip Thrust
Week 4
A.: 5’ Amrap
15”/side Goblet Pulse Split Squat @easy weight
12 Dead bug
10 Superman pull
12 Alt. V ups
B.: STR.
Cyclist Front Squat 5,5,4,4,4 reps, rest 90”
Tempo 12X0
1 – 1 second to squat to the 1/4, Hold for 2 seconds!
2 - Seconds to squat to full depth
X – Moving up
0 – Start the next rep after 1 second
* increase weight every rds
C.: 3x 4’ Amrap
5 Strict pull-ups
10 Barbell FR F. Lunges 35-40g/ 20-25kg
10/8 cal row
*rest 90”
5 Kipping Pull up
10 Barbell Over Head R. Lunges 35-40g/ 20-25kg
10/8 cal row
*rest 90”
5 C2B
10 Jumping Lunges
10/8 cal row
ACC.: 3 rds
10/side Tall-Kneeling Pallof Press w/Overhead Reach
Week 3
Wu.: 6’ Amrap
10 Scapular Pull-Ups
15”/side Single arm High Plank
10 crab Bridge
12 Alt. superman
A.: Emom 9’
45” work - 15” rest
Max Alt. R. Lunges
Max MC
Max Cross crunches
B.: FT 3 rds
1 Rope Climb
6/side KB Hang clean 16/12 kg
12/18/24 Abmat sit up
6 Chin-up
6/side Single Arm. KB Cluster 16/12
11/13/15 Burpee Box Jump Overs
Row 500/420 m
C.: 3x10-12
Seated BB Good Morning
*rest 45-60”
Week 3
Wu.: 6’ Amrap
10 Scapular Pull-Ups
15”/side Single arm High Plank
10 crab Bridge
12 Alt. superman
A.: Emom 9’
45” work - 15” rest
Max Alt. R. Lunges
Max MC
Max Cross crunches
B.: FT 3 rds
1 Rope Climb
6/side KB Hang clean 16/12 kg
12/18/24 Abmat sit up
6 Chin-up
6/side Single Arm. KB Cluster 16/12
11/13/15 Burpee Box Jump Overs
Row 500/420 m
C.: 3x10-12
Seated BB Good Morning
*rest 45-60”
Week 3
Wu.: 5’ Amrap
6 Snow Angel
4 Hindu push up
5/ Single leg RDL @easy weight
5/side Single arm R. swing
A.: STR
5x 3 strict press + 5 push press (70% of 1RM SP)
*rest 75-90”
B.: 12’ Amrap
High Skill
at 00:00, 6:00 70 Du
8 Alt. Pistol squat
3 BMU
3 Bear complex
6/6 KB hang snatch 16/12 kg
Low Skill
at 00:00, 6:00 140 SU
8 hand Supported Alt. Pistol squat
3 Box BMU
3 Bear complex
6/6 KB hang snatch 16/12 kg
C.: 3 rds for quality
3x14 Double DB Kickback
*no rest!
3x14 Hammer Biceps curl
*rest 45-60”