Week 6
Wu.: 5’ Amrap
50” easy row
5 Kang Squat
4/side Negative Box Step Down
8 Scapula row @hold 2”
A.: Every 6 Min x 5 rds
21 cal row
11 Burpee Box Jump Overs
15 cal row
11 Burpee Box Jump Overs
9 cal row
B.: 4 rds
10 Floor press
*rest 30”
4/4 Mixed Grip Barbell Bent Over Row
*rest 30”
8 Bradford Press
*rest 60”
Week 6
WU.: 6’ Amrap
6 Snow angel
6 Superman
10 m Tiger walk
4 Muscle snatch @only BB
5/side Single leg RDL @Easy weight
A.: 6 rds
1 Snatch High pull
1 low hang Power Snatch
1 Hang power Snatch
* increase weight every rds
* rest 90”-120”
B.: 5 rds TC_18’
5 Strict T2B
8 Sb over the shoulder
8 Down Up
30m Farmer carry
80/100/120/100/80 DU
C.: 3-4 rds
8 Zottman Curl
Week 6
A.: Amrap 5’
4/side Windmill Kb press @easy weight
6/side KB High pull @easy weight
14 Low switch Goblet Cossack squat @easy weight
10 Dead bug
B.: 5 rds TC_15’
30” row* target 60%
4 Lateral burpee over the rower
20” row *target 80%
6 Double DB Thruster 2x15-17,5kg/10-12,5kg
8 Diamond Push up
10” row *target 100%
*rest 60”
C.: 6 rds TC_15’
9 Hang Power clean 61/40 kg
4 Strict HSPU / 7 Kipping HSPU
4 Man maker 2x15-17,5kg/10-12,5kg
Rest:
R1: 60”
R2:50”
R3:40”
R4:20”
R5:10”
D.: FT 14-12-10-8-6-4-2 TC_4’
HRPU
Tuck up
ACC.: 3 rds
25”/side Star Side Plank
Week 6
A.: 6’ Amrap
15”/side Goblet Pulse Split Squat @easy weight
8 Hollow rock
12 Alt. superman
10/side Side Plank Clams
B.: STR.
Cyclist Front Squat 4,3,3,2,1 reps,
Tempo 2033
2 – Squat to the 1/4, Hold for 2 seconds!
0 – Hold for 0 seconds at the bottom (do not pause)
3 – Moving up to the 1/4, Hold for 3 seconds!
3 – Start the next rep after 3 seconds
* increase weight every rds
* rest 90”
C.: FT_TC 12’
Buy-in:
750/630 m row
Then, 3 rds of:
8/6/4 Strict Pull-ups
14 Alt. Goblet Box Step up 1x20/16 kg
12 R. Swing 20/16 kg
Cash-out:
5 Rope Climb
D.: 3 rds
14/12/10 Lateral body row
*rest 30”
8 Double Db Z press
*rest 1’
Week 5
Wu.: 5’ Amrap
12 Crab reach
10 snow angel
1/ TGU @easy weight
5/side Windmill @easy weight
B.: STR. E2MOM
2 x 3 strict press + 5 Push press
2 x 2 Strict press + 4 Push press
2 x 1 Strict press + 3 Push press
* increase weight every rds
C.: FT, adding one movement per round:
1 BMU / 1 Box BMU
2 Lateral Burpee
3 Hang Clean and Jerk 45-50kg / 35-30 kg
4 HRPU
5 Devil press 2x17,5-20kg / 10-12,5 kg
6 Pull up
7 DL 45-50kg / 35-30 kg
8 Box jump overs
9 T2B
10 Wb
11 Abmat situp
12 DU
Start with 1 BMU / 1 Box BMU,
Then do 2 Lateral Burpee and 1 BMU / 1 Box BMU,
Then 3 Hang Clean and Jerk, 2 Lateral Burpee, and 1 BMU / 1 Box BMU. Continue this way until the final round of 12 Double-Unders, 11 Abmat situps, and each movement descending in repetitions all the way down to 1 BMU / 1 Box BMU.
Week 5
Wu.: 5’ Amrap
20” HS Hold
14 Low switch Cossack Squat
15 m Bear walk
10 Dead bug
A.: 8’ _ 50” work -10” rest
1. 1 Air squat + 2 R Lunges
2. 25” Plank + 25” plank Twist
3. 3 Down up + 2 push up
4. 25” hollow hold + 25” Tuck up
B.: 18’ Amrap
row/ski @ Nasal Breathing
at 3’,9’,15’
10 Double KB Floor press
8 plank to Push up
at 6’,12’,18’
10 Double KB Bent over row
8 push up
C.: 4’ hollow rock
*at each interruption do 10 Arch rock
D.: Stretching
Week 5
WU.: 6’ Amrap
5/side KB Bottom-up press @easy weight
5/side KB Snatch High pull @easy weight
10 Alt. Deep Squat with Thoracic Rotation
6/side Single leg RDL @no weight
A.: Snatch Complex 2x80%, 3x85%, 1x90% of 1 RM PS
1 Snatch Grip DL
1 Snatch High pull
1 Low hang Power Snatch
1 Hang Power Snatch
*rest 90”
B.: 5 rds TC_15’
8 T2B
40 m Mixed KB Rack Suitcase Carry 2x 24/ 16 kg
7 Thruster 52,5 kg/ 35 kg
40 DU
C.: 3 rds
12 Powerband Seated Row
* rest 20”
10 Double DB Lateral Raise
*rest 40”
Week 5
A.: 5’ Amrap
10-10 X Band Walks
20” Hollow Hold
6 Kang squat
5 Hindu push-up
B.: 3 sets 1x16/12 kg TC_8’
8 Suitcase DL Right (R)
6 R. Swing R
4 KB Snatch high pull R
6 Dead Snatch R
8 KB offset push up R
Then, Left (L), R, L, R, L
* no rest btw. sides
* R + L = 1 set
C.: Emom 20’
1. 210/180 m Row
2. Max Double DB Deadlift 2x 20-22,5kg/ 15-17,5 kg
3. 10 DB Facing Burpees
4. Max Alt. DB Hang Power Celan & Jerk
5. Rest
*at the 2. and 4. min. try to not take down
D.: Tabata in 4 minutes
Squat with Wall Ball
Wall Ball Hollow rock
ACC.: 3 sets Sandbag Bearhug Hold
1. 90”
*rest 45”
2. 75”
*rest 35”
3. 60”
Week 5
A.: 5’ Amrap
15”/side Side plank Rotation
25” wall sit alt. leg raises
12 Alt. superman
10 Downward dog toe touch
B.: STR. E2MOM
Cyclist Front Squat 5,5,4,4,3,3 reps, rest 90”
Tempo 3035
3 – Moving down, use 3 seconds to squat to full depth
0 – Hold for 0 seconds at the bottom (do not pause)
3 – Moving up
5 – Start the next rep after 5 seconds
* increase weight every rds
C.: Amrap & FT
Amrap 6’
8 Pull-ups
10 step suitcase walking lunges 2x24/16 kg
5 Box jump 60/50 cm
10 R. Swing 24/16 kg
*rest 90”
3 rds FT TC 10’
2 Rope climb
20 Jumping Lunges (no weight)
15 R. Swing
10 KB (1x24/16 kg) Carry over the box 50/40 cm
ACC.: 3 rds
10/side Side plank Row
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”