Week 4: day 22
A: 3 rds
6 reverse burpee
8 alt toes to hand push up position
10 cal skierg
B: E2mom x5
14-20 gorilla row w. heavy db kb
6-12 sand bag or d-ball squats
C: Pááárrrrééé
5 rds
8 sand bag/d-ball stoh
8 c2b (pull up, ring row x1,5)
8 man makers (rx:22,5/15, ct: 20/12,5, bs: 17,5/10kg db)
8 strict t2b
D: 4rds
15-20 ghd extension
15 barbell biceps
45 sec plank
16-20 alt dumbell biceps
no rest
Week 4: day 21
A: 3 rds
10 crab reach
5 kang sq w bb
10 lying decline press (w.plate)
5 back sq thruster (w.bb)
B: Clean & Jerk
Emom x4
1 Power Clean + Hang power clean + 1 Power jerk + 1 Sq clean + 1 Split jerk
56-59-62-65 %
Then
Emom x4
1 Power clean + Power jerk + 1 hang sq clean + Split jerk
70-75-78-81 %
Then
Emom x2
1 power clean + 1 sq clean + 1 split jerk
84-87 %
C: BSQ
E2mom x5
5x4-5 2 sec pause deep position
60-64-68-72-76%
D: Hippiéé
4 rds
10 alt. dead clean &jerk (heavy kb. choose weight)
75 du
15 k2e
7 target burpee
"Only" weight recommandition: rx: 32/24, Ct: 28/20, Bs: 20/16kg
E: 3rds
15 Plate squezee
10 dumbells front raises
15 barbell triceps choose weight
Week 3: day 20
A: 3rds
20 hamstrings curls w. band
6 bb muscle clean + press
20 m lunge
6 W plate shrug
B: Partner Workout
100 cal row
50 power clean (rx:60/40, Ct:45/30, Bs:double kb choose weight)
75 cal row
50 jerk
50 cal row
50 devils press (rx:22,5/15, ct: 17,5/12,5, bs: 12,5/10kg)
25 cal row
C: 3rds
12 alt. strict ttb
12 windmill heavy db
Week 3: day 19
A: 3rds
10 m walking alt. rdl
5 burpee pull up 2sec pause up position
10/10 one leg hip thrust w. barbell
5 tempo band pull 3231
B: E3mom x 5
10 Back squat (60-63-66-69-72%)
10 dumbells shoulder press, sit position (choose weight)
10 medball good morning (medball chest)
C: Amrap Party 3
Amrap 4'
2-4-6-8...etc
Alt .Devil press
Hspu (Rx: strict, Ct:kipping+szuficit, Bs: pike & box push up)
2 min rest
Amrap 3'
1-1,2-2,3-3,4-4,5-5...etc
one arm dumbell cluster every rds left &right 1-1-2-2-3-3...
pull up (rx: bar mu, Ct: C2b or pull up, Bs:ring row) 1-2-3...etc
Rest 2min
Amrap 2'
2-4-6-8...etc
Alt hang dumbell c&j
dumbell lateral burpee
dumbell: Rx: 22,5/15 kg, Ct: 17,5/10, Bs:12,5/7,5kg
D: 3rds
15 strict knee to chest w. med ball (on pull up bar)
30-30 sec star side plank
week 3: day 18
A: 3 rds
20-30 sec L-sit on parallette
5 hand climb
5 reverse burpee
10 ring face pull
B: E2mom x5
4-8 chin up (rx,ct +weight, bs: band pull or strict
12-16 kb floor press choose weight
C: Emom 20'
- 15 wb 9/6 kg
- 5-15 pull up (bs: band)
- 12 -30 jumping lunges w. only barbell
- 10-15 cal cardio machine
(Rx, Ct 5 rds, Bs 4rds: every 5 min: rest)
D: 3 rds
60 sec twist plank
30 plate russian twist 20/10 kg
45-60 sec rest
3 week: day 17
A: 3 rds
1 min cardio
8/8 one leg kb rdl easy weight
5 muscle bb snatch
5/5 one leg lateral box step
B: Snatch
Emom 10'
1 hang power + 1 power snatch x2 (crosstraining x1, basic w. kettlebell
50-53-56-59-62-65-68-70-23-75%
C: Front Sq
Emom x5
5x5 pause 2 sec deep sq position
55-60-64-68-72% (crosstraining&basic choose weight)
D:Wod
30-20-10 Alt dead kb snatch
16-12-8 Box step overs w. kb 50/60 cm
90-60-30 du (simple x1,5)
Kb: Rx: 24/16 - Ct:16/12 - Bs:12/8 kg
E:3 rds
10 st2b
25 good morning w band
3 week: day 16
A: 3 rds
10 cat camel
20 (90 hip)
15 hamstrings curls on fitball
B: E2mom x5
8-12 Barbell bench row choose weight
6-10/ 6-10 Weight box step
C: 5 rds
3 rope climb ( rx: leg less )
20 m hand stand walk ( bear walk )
10 du kb hang sq clean
10 du kb push press
200 m run / 250 m row
10 hspu ( rx strict )
D: 3 rds
15 / 15 kb side
20 arch rock
STRECHING
3 week: day 15
A: 3 rds
10/10 kb halo
10 barbell hip thrust
10 muscle clean+thruster
B: Clean & Jerk
Emom 10'
1 Power Clean + Hang power clean + 1 Power jerk + 1 Sq clean + 1 Split jerk
50-53-56-59-62-65-68-70-73-75 %
C: E2mom x5
BSQ
5x5 2 sec deep position pause
55-60-64-68-72 %
D: 21-15-9
C&J
Lateral burpe
Barbell load: RX:30-50-70 / 15-30-45 kg Sc: 30-40-50 / 20-25-30 kg
Basic: Double kettlebell 8-16kg
E: 3 sets
12-16 Hammer curl w. dumbell
10/10 dumbell kicks back
2 Week: day 13-14
A: 3 sets
20 m tiger walk
10 ring row
5 down up
B: For time
3 sets
50 wall ball 9/6kg
40 du
30 dumbell alt snatch 22,5 / 15 kg
20 pull up / Ring Row ( 30 )
10 burpee box jump
5 man makers 22,5 / 15 / 15/10
C: 4 sets
15 abwhell
30 russion twist
2 week: day 12
A:3 rds
10 shoulder taps @hspu position
5 hand climb + snow angel
10 double kb muscle clean +press
5 du kb tempo sq 3211
B: Every 3 min x5
10 bsq / 53-56-59-62-65 % /
10 shoulder press btn ( climbing weight ) @ sitting position
10 good morning w. band
C: Amrap party
Amrap 3'
2-4-6-8...etc
Cluster RX: 60/40 Sc: 50/30 Ct: choose weight or double kb
T2b
2 min rest
Amrap 3'
2-4-6-8-.....etc.
Thruster
K2e
2 min rest
Amrap 3'
2-4-6-8. ....etc
Gtoh
abmat sit up
Barbell load or options: RX: 60/40 Sc: 50/30 Ct: choose weight or double kb
D: 3 sets
12 alt leg hip thrust
25 ghd extension