Week 3
WU.: 5’ Amrap
6 Barbell high Pull @only BB
14 Low Switch Cossack Squats
10 Dead bug
12 Power Band pull aparts
A.:
A/1
4 rds
2 Snatch Grip Deadlift
1 Power Snatch
1 Hang Power Snatch
*same weight, 70% of 1RM of Power snatch
*rest 90”
A/2
3 rds
3 Snatch High pull
110% of 1 RM of Power snatch
*rest 60”
B.: 4 rds FT TC_15’
10 T2B
8 Ring Dip
11 Box Jump overs (24”/20”)
5/side Single Arm KB Overhead Squat 1x16/12 kg
C.:
3x10 Seated Bradford press
*rest 65-75”
Week 3
A.: 3 rds
5/5 Wind Mill @no weight
20” hollow hold
12 Good Morning
10m Tiger walk
B.: 4 sets 2x 16/12 kg
8 Dual KB Floor Press
8 Dual KB Sumo DLHP
12 Kb Gorilla Row
12 Alt. KB Z press
* rest 50”
C.: 5 rds TC_22'
6 DL 60/45 kg
8 Lateral burpee
15/12 cal row
14 Alt. DB Hang Power Clean 15-17,5kg/10-12,5kg
*rest 60”
D.: 3 rds FT_TC 5’
10 Abmat situp
10 Squat jump
10 R. Swing 16/12 kg
ACC.: 3x25”/ side
Star side plank
Week 3
A.: 5’ Amrap
30” Narrow squat hold
12 Bird Dog for quality
10/side Patrick Steps
8 Scapular pull ups
B.: STR.
Cyclist Front Squat 4x5 reps, rest 75”
1 1/4 Tempo 3211
* same weight
C.: 2x3 rds FT, TC_15’
12 Body Row
14 Alternating Kettlebell Suitcase Reverse Lunge 2x 20-24kg/ 12-16kg
12 Am. Swing
4 Box Jump @high 30”/24”
*rest 60”_after the 1st 3 rds
ACC.:
3x12/side Pallof Press
Week 2
Wu.: 6’ Amrap
10 Alt. Lunge with Thoracic Rotation
30” High plank Alt. leg raises
10 Crab reach
6 Superman
A.: Emom 9’
30” work - 30” rest
Min.1: Max Air Squat
Min.2: Max Strict Knee to Elbow
Min. 3:Max Abmat Sit-up
B.: You go I go 3x7’ Amrap
1 Rope climb
6 Alt. DB Power Clean & Jerk 20-22,5 kg/12,5-15 kg
4 Atomic Sit-up
Rest 1’
2 Kipping HSPU
3 Lateral Burpee over The Rower
120/90 m row
Rest 1’
3 Kipping Pull up
8 GTOH 15kg /10kg
6 alt. DB Hang Snatch 20-22,5 kg/12,5-15 kg
C.: 4 rds
8 Crunches
8 R. Crunches
20” Hollow hold
Week 2
Wu.: 6’ Amrap
10 Alt. Lunge with Thoracic Rotation
30” High plank Alt. leg raises
10 Crab reach
6 Superman
A.: Emom 9’
30” work - 30” rest
Min.1: Max Air Squat
Min.2: Max Strict Knee to Elbow
Min. 3:Max Abmat Sit-up
B.: You go I go 3x7’ Amrap
1 Rope climb
6 Alt. DB Power Clean & Jerk 20-22,5 kg/12,5-15 kg
4 Atomic Sit-up
Rest 1’
2 Kipping HSPU
3 Lateral Burpee over The Rower
120/90 m row
Rest 1’
3 Kipping Pull up
8 GTOH 15kg /10kg
6 alt. DB Hang Snatch 20-22,5 kg/12,5-15 kg
C.: 4 rds
8 Crunches
8 R. Crunches
20” Hollow hold
Week 2
Wu.: 3 rds
6 Hindu push-up
14 Tiger Position pull through @1,25kg plate
12 Frog bridge
6/side Bottom Up KB Press
A.: E2MOM
1x 5 Strict press + 6 Push Press (50 % of 1RM SP)
2x 4 strict press + 5 Push Press (60% of 1RM SP)
2x 3 strict press + 4 push press (70% of 1RM SP)
B.: 4 rds FT
High Skill
Low Skill
C.: 3 rds for quality
16-20 Straight Arm Russian Twist 10kg /5kg plate
Week 2
Wu.: 4 rds
1/side TGU @easy weight
16 High Plank Alt. Cross-Body Knee to Elbow
10 Scapula pull up, hold 2”
A.: Single DB Workout, 8 rds
1 DL R
2 Hang clean R
2 Thruster R
3 Devil press R
then Left side. Right (R) + Left (L) = 1 round
@moderated weight 1x15-17,5 kg/10-12,5 kg
B.: 18’ Amrap
row/ski @ Nasal Breathing
at 3’,9’,15’
at 6’,12’,18’
C.: 3 rds
20” Goblet wall sit 24kg/16 kg
* quick change!
30” Ring Plank
*rest 40”
Week 2
WU.: 3 rds
6 Barbell Muscle Snatch @only BB
6/side Single Leg RDL
10 Bird dog
6 Tuck Jump (2sec pause at bottom)
A.: 5 rds
1 Snatch Grip High Pull
1 High Hang Power Snatch
1 Hang Power Snatch
1 Pause Low Hang Power Snatch (2sec pause at bottom)
* same weight 65-70% of 1RM of Power snatch or
*rest 75”-90”
B.: 4 rds
15/12/9/6 T2Ring
6 Dumbbell Power Maker 2x 17,5-20kg / 12,5-15 kg
3/6/9/12 Box Jump (60/50cm)
ACC.:
3x10-12 Arnold Press
3x10-12 Hammer Curl
* rest 30” btw. sets
Week 2
A.: 3 rds
10-10 X Band Walks
10 superman
8 Kang squat
10 Plank Jack
B.: 3 sets 2x16/12 kg
8 Dual KB R. Swing
6 Dual KB Snatch High Pull
8 KB Push-Ups
* rest 40”
C.: Emom 20’
1. 210/180 m Row
2. Max Deadlift (work through the minute) 40-45kg /30-35kg
3. 10 Bar Facing Burpees
4. Max Hang Clean&Jerk (work through the minute) 40-45kg /30-35kg
5. Rest
*at the 2. and 4. min. try to not put down
D.: Tabata in 4 minutes
WB clean
Wall Ball Sit Ups - at the wall
ACC.: 3x10/ side
Side plank rotation with plate 2,5kg – 1,25kg
Week 2
A.: 3 rds
30”/side Split Squat Pulses
12 Dead Bug
12 Tibialis raise
8/side Single Leg Calf Raises
B.:STR._ E2MOM
Cyclist Front Squat 10,10,8,8,6,
Tempo 2020
* lower rep --> increase weight
C.: 4 rds FT
12/9 – 15/12 – 18/15 – 21/18 cal row
20 Alternating Deficit Jumping Lunges
6 Strict pull or Banded Strict Pull Up
12/15/18/21 R. Swing 20/16kg
ACC.:
3x10-12/side Banded Cross Body Chop