1. General warm up + Full body rolling
2. 4x AMRAP 8'
A.
* 10 Burpee
* 10 V- up
* 10 Push-up /chest to abmat/
- 2 min Rest
B.
* 100 m shuttle run
* 10 Abmat sit- up
* 10 Box jump @50/60
- 2min Rest
A.
- 2 min Rest
B.
3. 3 sets:
25"/25" Side plank + Banded Row
1. Gymn. + Mobility, then: 2 sets:
* 6 PVC pass throughs
* 6 Hollow- Arch swing on tha bar
* 6/6 Half kneeling bottom up Kb press @easy weight
* 6 Hip to bar - https://youtu.be/-QUrxPxKjpc
2. EMOM 12'
1.: 5-8 BMU or Jumping BMU
2.: 5-8 Deficit Kipping HSPU - or pike push-up kneeling on the box -
3.: Max Cal Row
4.: Full Rest
3. 5 sets:
* 8 Close grip tempo bench press @75% 3-2-x-0
* 8 Strict unbroken!! chin up pull-ups
1' min rest between sets
4. 3 sets:
* 5/5 Trap 3 raise @very easy weight - https://youtu.be/3ePU9fAHWKQ
* 30 Fast banded lat. pulldown
1. Warm-up and SMR + 2x 5 rep: Foam roller prayer stretch
2. 2 sets:
* 4/4 slow single leg hip thurst @without weigth
* 4 Deep squat muscle snatch @bb
* 4 Sots press @bb
* 4/ 4 Slow box step @40/50cm
Then, 2 sets:
2 Muscle snatch + 2 Tall drop snatch @50%
3. Squat Snatch
* 3 singles @85%
1'30" rest
* 2 singles @83%
1'30" rest
* 1 single @87%
1'30" rest
* 2 singles @85%
4. 2x AMRAP 5' / 2 min rest between rounds:
* 15/12 cals row
* 8 Thrusters @60/40
* 8 Bar facing burpees
5. 2 sets:
* 8 Double DB RDL @heavy weight
30" rest
* 1' Wall sit
60" rest
1. SMR + Shoulder Mobility /T-spine extension, shoulder- hip extension/
2. 2 sets:
* 5/5 Face up chinese plank + knee raise
* 10 Hand release push- ups
* 10/8 Cals row
* 8 Shoulder taps in HS hold or Push- up hold pos.
3. EMOM 10'
Odd: 30 m Farmer Carry @moderate weight
Even: 10 DB Bench Press @heavy weight
4. EMOM 14'
Odd: 12 Abmat sit-ups + Max Power Clean @70/47
Even: Full Rest
5. Stretching
Week 6: day 39-40
A: 3 rds
40 s pigeon position
30 s alt. leg extension bridge on hold position
20 high knee run
10 hand climb + joga push up
B: Bye bye Partner ( i go you go)
For Time:
10 rds
15 cal cardio
10 alt. snatch (rx: 22,5/15, ct: 17,5/12,5 bs: 15/10 kg)
10 rds
15 am swing (rx: 32/24, ct: 24/16, bs: 20/12)
12 hspu ( ct: 6-8 Hspu szuficit, bs: 3 wall climb or pike push up)
10 rds
20 ohl w. dumbell
20 sit up
C: 3-4 rds
25 ghd extension or bb good morning
60 sec plank
Week 6: day 38
A: 3 rds
1 min cardio
25 hamstring curls w band
10 scapula pull up
30 sec deep sq hold w barbell
B: Find your 10 RM BSQ or heavy 10 reps bsq 15 min
C:Every 3 min x6
10 wall ball
15 pull up
10 double kb hang sq clean choose medium weight
30-50 du
D: 3-4 rds
25 band triceps
10 -10 windmill
25 hammer curl w db
Week 6: day 37
A: 3rds
20-30 sec L-sit on parallette
5 hand climb
4 tgu
10 ring face pull
B: E3mom x 5
5-10 chin pull up ( x 1,5 ring row)
10 bench press choose weight
10 bench row choose weight
C: Every 4 min x 5
1-2 rope climb
10 du&kb front sq
10 push press
10 burpee box jump
dumbell or kb load: (rx: 22.5/15, ct: 17,5/12,5, bs: 15/10 kg)
D: 3-4 rds
15-20 ghd sit up w. wb
10-15 bb. good morningfloor sit down pos.
15/15 side hip thrust
Week 6: day 36
A: 3 rds
12 alt kb deadlift high pull
10 shoulder taps @ hand stand position
8 kb alt. cossack sq
6 hindu push up
B: Find your 3 RM Power Clean
C: Find your 5 RM FSQ
D:3 rds
600 m row
6 burpee pull up Rx: burpee muscle up
6 sand bug over shoulder
60 m inga run
E: 3-4 sets
8-12 heavy bb biceps curl
8-12 heavy bb triceps
Week 6: day 35
A: 3 rds
15 cal cardio
10 reverse burpee
5 wall climb
B: E3mom x 5
10 dumbells arnold press
10/10 bulgarian split sq w snad bag or slam ball, or heavy dumbells
C: HAmlet
5 rds For time
1 man makers
3 devils press
5 dumbells cluster (rx:22,5/15, ct: 17,5/12,5, bs: 16/10 kg)
8 reverse lunges
60 double unders
D: 3-4 rds
15 sttb
15 bb +weight good morrning sit downi position
Week 6: day 34
A: 3rds
10/10 kb halo
16 alt. weight hip thrust
10 snatch grip back thruster
16 bird dog
B: Find your 3RM Power snatch 10 min
C: Find your 5RM BSQ 10 min
D: Amrap 12'
5 pull up
10 burpee
15 push up
20 air sq
25 sit up
E: 3 4 rds
16 alt. dumbell biceps
16 alt. dumbell triceps