Week 1: day 1
warm up:
3 rds
10/10 m monster walk
10 alt scorpion
10 cat camel
then
2 rds
10 bb cluster
10 alt ttb
A: Squat clean & double under
3 squat clean leader heavy + 25 du / 60 simple
Tc: 10 min
B: Front Squat
3x10 [50-55%]
C: Savo
3 rds
20 cal row
10 wall walk / hand climb x2
5 burpee box jump
D: Summer pump
4 sets no rest
16 alt hummer curl
16 alt dumbell triceps
Streching!!
Wu: full mobility
Games
A: Egen (partner workout)
2000 m row
8 rds
18 du
9 thruster 40/30
9 c2b / invertallt row x1,5 / ring row x2
1000 m row
2 rds
50 wb
40 hang snatch 40/25
30 pull up/ ring row x1,5
FULL STRECH!!
Wu: 3 rds
4 reverse burpee
30 sec hip thrust hold
4 down up
30 sec wall sit hold
4 burpee pull up
A: Emom 3x 4=12min
- 6-10 barbell deadlift 40-80/ 20-60 kg
- 6-15 kipping hspu/pike push up
- 1-3 bar mu/ kipping pull up/ ring row x4
B: Eggs!
100 du/ 200 simple
30 alt db dead snatch 16-22,5/7,5-25 kg
100 du/200 simple
30 alt. db dead c&j
50 du/100simple
15 alt db hang snatch
50 du/100 simple
15 alt hang c&j
C: 3-4 rds
10-15 strict t2b
20-30 ghd extension / sit up
Streching!!
Wu:
3 rds
10 snow angel
3/3 Turkish get up easy
15 hip thrust
A:8-10 min Practice
(Pull up, c2b, ring-bar mu, hswlk, hspu, peg board)
B: OhhhYeah
Amrap 16'
4rds
500 m run (600 m row)
12 alt. Devil press (16-22,5/ 10-15)
then
max burpee pull up
C: 3 rds
10 dumbells arnold press
15 W raises w. Plates
STRECHING!!!!
A: activation
1' cardio
6 walkout
10 tall kneeling shoulder cars
12 alt toe touch
30" plank
B: Power Clean & Jerk - 12 mins
1RM - build up to your heaviest C&J ever
C: 4 sets
3 strict press + 3 push press + 3 push jerk
increase the weight set by set from @mod
90" rest between rounds
D: 3 x 5' AMRAP
1.
5 strict pull up
100 m run
2.
5 dual db push jerk @heavy
100 m run
3.
10 hrpu / push up
100 m run
A: activation - 2 sets
10 bw good morning
10 shinbox switch
10 russian babymaker
5 tall kneeling muscle snatch @empty bb
1' cardio
B: Power Snatch - 12 mins
build up to your new 1RM
C: Front Squat - 10 mins
build up to your new 1RM
D: EMOM to hell (12-18')
2 clean pull + 2 hang power clean + 2 power clean @75/45 kg
6-10 jumping pull up
12 wallball
A: activation - 2 sets
1' cardio
10 snow angel
10 scap push up to downdog
10 russian babymaker
30" plank
B: 2 rds for time - TC: 31'
20 Hrpu
30 Air squat
20 Pull up / ring row
30 Pendlay row @dual kb
20 Yoga push up
30 Empty barbell thruster
20 Abmat sit up
30 Shoulder press @2x15/7,5 kg
20 T2B
30 Empty barbell back thruster
20 Row (cal)
C: 3 sets
15 plank triceps extension
15 bb biceps curl
A: activation - 2 sets
1' cardio
5 walkout
5/5 hip flow
12 alt toe touch
12 deadbug
B: 5' AMRAP
5 push up
10 gorilla row (R+L=1) @mod
15 air squat
C: 5 x 5' hard work (2 mins rest between rds)
21-15-9
am swing
hrpu
remaining time: max cal cardio
15-12-9
wallball
T2B
remaining time: max distance walking lunges
21-15-9
push press
kettlebell jump squat
remaining time: max distance tiger crawl
15-12-9
dual kb thruster
lat burpee over kb
remaining time: plank
21-15-9
kb deadlift high pull
alt db snatch
remaining time: max distance front rack carry
D: 40-30-20-10
butterfly sit up
kb russian twist
A: activation - 2 sets
10 childpose Y raise
30 sec cardio @mod
5/5 SL RDL hold (5" hold each reps)
15 sec cardio @hard
B: practice - 6 mins
6-weeks-goal session
C: 3 sets
4 snatch grip RDL @31X1 @75-80%
4 wtd double box dips @31X1
90-120" rest between rds
D: for time - TC: 15'
10-9-8-7-6-5-4-3-2-1
strict pull up
1-2-3-4-5-6-7-8-9-10
hspu
E: 5 mins finisher
50 T2B
remaining time: max distance run / max cal row
A: activation - 2 sets
1' cardio
10 plank to dolphin pose
10 low switch cossack squat
+2 sets
10/10 db external rotation @mod
https://www.youtube.com/watch?v=t5Ft8OMG_D8/
10/10 feet elevated side plank hip thrust
B: clean complex - 6 sets
1 hang power clean + 2 hang squat clean + 1 squat clean @80%
90" rest between rds
C: 2 sets
6/6 back rack split squat @your last week performance +10%
max bw strict pull up
90-120" rest
D: 12' AMRAP
2 rope climb
8 alt pistol squat
14 wallball
200 m run