Warm up:
3:00 row
3 sets
12 toes up rdl
12 jumping air sq
30/30’ side plank
Strength:
Tempo front squat : 3 sec
1x3 62%
1x3 67%
1x3 71%
Metcon:
Emom 28’
15/12 aab
15 ttb
7,5 m-7,5 m shuttle run
10 wall bal 15/9 kg
Accessory:
4x1 min plank
Warm up:
3:00 row
3 sets
12 toes up rdl
12 jumping air sq
30/30’ side plank
Strength:
Tempo front squat : 3 sec
1x3 62%
1x3 67%
1x3 71%
Metcon:
Emom 28’
15/12 aab
15 ttb
7,5 m-7,5 m shuttle run
10 wall bal 15/9 kg
Accessory:
4x1 min plank
Warm up:
3 sets
15/12 cal ski
10/10 Single leg glute bridge
8 sots press
15 v up
Strength:
Squat snatch
4x2 75%
Snatch pull to hold + Floating Snatch pull + Snatch pull
3x(1+1+2) 83-88%
Metcon:
5000/4000 m row
Every 2:00 5 Box jump 75/60 cm + 5 burpee
Accessory:
3x(:40-1:00)
Warm up:
3 sets
15/12 cal cardio
8/8 scorpio
10/10 one arm romanian dl
30" hollow rock
Strength:
E3' x 5
8-12 Bench press
8-12 chin up
Metcon:
E5' x 4
20 cal AAB
15 Hspu
15 T2b
20 Box jump
Accessory:
3 sets
max band triceps extension
max barbell biceps
1-2min rest
Warm up:
15/12 cal cardio
10/10 suitcase deadlift
10 ring row :02 pause at top
:30 hollow hold
Strength:
Back squat:
1x3 65%
1x3 73%
1x3 77%
1x3 81%
1x3 85%
Front squat
1x5 61%
1x5 66%
1x5 71%
1x5 75%
Metcon:
Amrap 4'
20/16 cal ski
4 rope climb
rest 2'
Amrap 4'
60 du / 120 su
8 bar mu / burpee pull up
rest 2'
Amrap 4'
15/12 cal ski
3 rope climb
rest 2'
Amrap 4'
45 du / 90 su
6 bar mu / burpee pull up
Accessory:
Emom 8'
10 GHD sit up
Warm up:
15/12 cal skierg
:30 / :30 lateral monster walk
20 band pull apart
20 knee tuck (slow)
Strength:
4 sets
10/10 Single arm ring row
:30 rest
6-10 Strict Ring
:30 Rest
:30 - :45 Hollow hold
3 x :45 - 1:00 Dead hang ring or bar
3x10 Strict Press 55-65 %
Metcon:
3 rds
800 m run / 1000m row
15 pull up
30 abmat sit up
15 double kettlebell clean and jerk 24/16 kg
Accessory:
5x
30 m dual kettlebell overhead carry
10 barbell bent over row
Week 2
Warm up:
3 sets
15/12 cal row
8/8 side lunge
8 split stance strict press (empty bb)
16 candlestick toe touch
Strength:
Squat clean + split jerk + squat clean + split jerk
3 x (1+1+1+1) 75 %
Squat clean + split jerk 2 x (1+1) 80 %
Deadlift: Every 0:45 x10 = 7:30
2 reps 55%
Metcon:
For time:
400 m run
30 burpee box jump overs
20 D-ball , sand bag clean 70/45 kg
10 ring muscle up / burpee ring pull up
Accessory:
Every 1:15 x 6 = 7:30
10 dumbbell box step overs
3x 0:40 - 1:00 sorenson hold
Warm up:
3 sets
15/12 cal row
20 glute bridge
10/10 single arm dumbbell upright row
:30 hollow hold
Strength:
Squat snatch
4x2 (73%)
Snatch pull to hold + floating snatch pull + snatch pull
3x(1+1+2) 83-85%
Metcon:
6 rds
9 power clean 70/48 kg 50-60/25-40 kg
3 wall walk
Accessory:
Seated single arm dumbbell press
4x10/10
Warm up:
3 sets
15/12 cal Assault bike
10/10 Single leg dumbbell RDL
20 Banded face pull
:30 Front plank shoulder tap
Strength:
Front Squat:
1x3 65%
1x3 73%
1x3 77%
1x3 81%
1x3 85%
Back Squat:
1x5 68%
1x5 72%
1x5 76%
1x5 80%
Metcon:
Amrap 4'
24 wall ball 9/6kg
2 x7,5m hand stand walk / 30 m bear walk / 3-5 wall walks
12 kettlebell swing 32/24 kg
rest 2'
Amrap 4'
60 du / 120su
15 chest to bar / pull up / band pull up / jumping pull up
rest 2'
Amrap 4'
20 wall ball 9/6 kg
2 x 7,5 m hswlk / 30 m bear wlk / 3-5 wall walks
10 kettlebell swing
rest 2'
Amrap 4'
50 du / 100 su
12 c2b
Accessory:
Emom 6'
10 ghd sit up
Warm up:
15/12 cal skierg
20 banded good morning
10/10 single arm kettlebell strict press
20 heels over db-kb
Skill / Strength:
5min
Establish a Set of Max Unbroken Strict Handstand Push Up / Box Pike Hspu / Hspu practice
3 sets Strict Hspu 50%
Bench Press:
3x10 (55-65 %)
Metcon:
3 rds
30 cal Assault bike
20 double dumbell clean & jerk
100 du
5 bar / ring mu / burpee pull up
Accessory:
3x:40 D-ball / sandbag bear hug carry
4x5/5 Single arm rope row
Week 1 / Block 1
Warm up:
3 sets
15/12 cal
20 Bodyweight lunge
20 Band pull apart
:30/:30 Pallof Press
Strength:
Squat clean + Split Jerk + Squat Clean + Split Jerk
3 x (1+1+1+1) 73%
Deadlift: :30 x 5 min (10 sets)
Metcon:
For Time:
15 Hang power snatch 55 / 40kg
20 Bar facing
30 Nonalternating pistol
20 Bar facing burpee
15 Hang power snatch
Accessory:
Dumbbel box step over
Emom 6'
8 reps
3x:40 Banded deadbug