1. Week: day 3
A:3 rds
12 ring face pull
10 barbell snatch press btn
8/8 lateral box step
4 muscle snatch + ohs
B: Emom 8'
1 power snatch + 1 ohs x2
45-50-53-55-58-60-63-65
C: E2mom x5
5 front squats 2 sec pause deep sq position
45-50-53-55-58%
D1: 30-20-10 tc 9'
Hang snatch 30-45-60/ 20-25-30 kg
Box jump overs
90 sec rest
D2: 3rds
10-15 barbell hip thrust
10-15 barbell bench row
1 Week: day 2
A: 3 rds
10 crab reach
10 plate triceps
10 bridge
10 sec hollow hold
B: E2mom x 5
6-10 strict pull ups (ring row x1,5)
6-10/ leg weight bulgarian squats
C: 5rds for time
2 rope climb (rx: leg less)
10 weight burpee 10/20 kg
20 am swing 24/16 / 16/12
15 cal row
5 wall climb
D: E2mom x4
4-6 strict t2b + 8-12 t2b
25 good morning w band
1. Week
A: 3 rds
10/10 kb halo
10 pause goblet sq light kb (2 sec deep sq position)
5 bear complex only barbell or double kb
B: Clean&jerk
E2MOM
4x2: 50-54-57-60%
1 power clean + power jerk + 1 squat clean + split jerk
C: E2MOM BSQ
5x5 2 sec pause deep sq position
45%, 50%, 53%, 55%, 58%
D1: 30-20-10 tc 9'
Hang power clean climbing weight 40/50/60-25/30/35 kg
Deficit hand realase push up climbing deficit
Basic: kettlebell/ hrpu
90 sec rest then
D2: 3 rds
20 band triceps
20 barbell biceps
60 sec rest
Week 6
Wu.: 3 rds
25” Plank
12 Bridge
10 m Bear walk
14 Cross Jack
A.: 3 rds For Time, with a partner
1000m row
14 Syncron Alt. Kb Cluster 16/12 kg
40 Push up
14 Syncron Abmat sit-up
1000 m Ski Erg
40 Jumping Lunges
14 Kipping HSPU /pike push-ups
14 Syncron Alt. Kb Snatch 16/12 kg
B.: 4 rds
20” Crunches
20” Hollow hold
20” R. Crunches
20” rest
Week 6
Wu.: 5’ Amrap
12 Bridge; at 6,12 hold 10”
14 High plank alt. Sh. taps
5/side Windmill @easy weight
8 Arch rock
A.: STR_ 5 rds
1 Strict Press + 1 Push Press
* increase weight every rds
* rest 90”
B.: Amrap 2x6’ Amrap
High skill
2-3 BMU
6 m HSW
5/side Single Arm Hang Clean and Jerk 1x 17,5-20kg/ 10-12,5 kg
*rest 90”
6 Alt. Pistol Squt
6 m HSW
3/side Single Arm Devil press 1x 17,5-20kg/ 10-12,5 kg
Low Skill
2-3 Box BMU
2 Wall climb / 10m R. bear walk
5/side Single Arm Hang Clean and Jerk 1x 17,5-20kg/ 10-12,5 kg
*rest 90”
6 Alt. Pistol squat
2 Wall climb / 10m R. bear walk
3/side Single Arm Devil press 1x 17,5-20kg/ 10-12,5 kg
C.: 3 rds
12 KB Front raise
*rest 30”
6 Behind The Neck Barbell Press
*rest 60”
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.