Week 5 day 6,7
WU.: 2 RDS
30” WALL SIT
10 M REVERSE BEAR WALK
40” CARDIO
5 DOWN UP
A.: 3 RDS
10 DUAL KB SDL 1030
*20” REST
30” MAX ALT DB/KB SH PRESS @HOLD ON TOP
*REST 60”
B.: 3X4’ AMRAP
60M SHUTTLE RUN
10 THRUSTER
4 BURPEE
*1’ REST
20 M WALKING LUNGES
10 DUAL DB/KB HANG POWER CLEAN AND PUSH PRESS
4 DUAL DB UP-DOWN
*1’ REST
60 M SHUTTLE RUN
10 WB
4 TARGET BURPEE
C.: 3 RDS
15-20”/SIDE SINGLE ARM HIGH PLANK
*REST 20”
12/12 SIDE BAND
*REST 40”
Week 5 day 6,7
WU.: 2 RDS
30” WALL SIT
10 M REVERSE BEAR WALK
40” CARDIO
5 DOWN UP
A.: 3 RDS
10 DUAL KB SDL 1030
*20” REST
30” MAX ALT DB/KB SH PRESS @HOLD ON TOP
*REST 60”
B.: 3X4’ AMRAP
60M SHUTTLE RUN
10 THRUSTER
4 BURPEE
*1’ REST
20 M WALKING LUNGES
10 DUAL DB/KB HANG POWER CLEAN AND PUSH PRESS
4 DUAL DB UP-DOWN
*1’ REST
60 M SHUTTLE RUN
10 WB
4 TARGET BURPEE
C.: 3 RDS
15-20”/SIDE SINGLE ARM HIGH PLANK
*REST 20”
12/12 SIDE BAND
*REST 40”
WEEK 5 DAY 5
WU.: 3RDS
1’ CARDIO
30” SUPINATED PASSIVE HANG
10 DB PULL OVER @HOLD 2-3”
A.: EVERY 2 MINS X 6 SETS
1 CLEAN PULL
2 POWER CLEAN
3 HANG CLEAN PULL
4 HANG POWER CLEAN
B.:
OPTION 1
8RDS FT_TC 10’
6 BOX JUMP STEP DOWN 24/20”
3 BMU
6 T2B
OPTION 2
8RDS FT_TC 10’
6 BOX JUMP STEP DOWN 24/20”
4 HRPU
2 STRICT PULL-UPS
6 HANGING KNEE TUCK
C.: 3 RDS
10-12 RING BICEPS CURL 20X1
*REST 20”
10-12 STAR SIDE PLANK HIP TAP
*REST 40-50”
D.: STRETCHING
TWISTED CROSS
CHILDS POSE WITH LAT STRETCH
PASSIVE RING HANG
WEEK 5 DAY 4
WU.: 3 RDS
5/5 HALF KNEELING WEIGHTED SHIFT
5/5 LOW COSSACK TRANSITION
10 SQUAT HIP ROTATION
A.: 4 RDS
6,4,3,2 BSQ 20X1
*30” REST
10-15 STRICT KNEE TO ELBOW
*90-120” REST
B.: FT 4 RDS TC 15’
20/15 CAL ROW
14 TALL PLANK KNEE TO ELBOWS (R+L=1)
10 DB GOBLET BOX STEP OVERS
6 ALT. SA DEVIL PRESS
C .: 2 SETS
10/10 KNEE OVER TOE SPLIT SQUAT 20X0
*30” REST
10 BB OF DB SEATED GM
*90” REST
D.: STRETCHING
COUCH STRETCH
HEEL SIT
ELEVATED PIGEON
WEEK 5 DAY 3
WU.: 2 RDS
90” CARDIO
5/5 SHINBOX THORACIC ROTATION
30”/30” SL GLUTE BRIDGE ISOMETRIC
A.: EMOM 10’
1 HANG SQUAT SNATCH + 1 OVERHEAD SQUAT
B.: 4 RDS
5,5,4,4 DEFICIT SNATCH PULL
*REST 90-120”
C.:
EVERY 5 MINS X 3 SETS
12 ANCHORED SIT-UPS
14 DB DL 2X 22,5/15KG
16 WB
500/400 M ROW
D.: STRETCHING
PIGEON STRETCH
BUTTERFLY STRETCH
COBRA STRETCH
WEEK 5 DAY 2
WU.: 2 RDS
1’ CARDIO
6 REPS BANDED SHOULDER FLEXION *5” RAISE INTO THE STRETCH PIS. + 2-3” HOLD
5/5 FORWARD SHOULDER WALL CIRCLES *SLOW
5/5 KB WINDMILL @EASY
10 KB SDLHP @EASY
A.: 3 SETS
2 PUSH PRESS*REST ON EACH REP AT SHOULDER - NO TOUCH AND GO
3 PUSH JERK *REST ON EACH REP AT SHOULDER - NO TOUCH AND GO
*30” REST
3-5 STRICT HSPU OR DEFICIT STRICT HSPU 21X1
*REST 2’
B.: 4 RDS FOR TIME_ TC 6 ’
6-8 RING DIPS
6-8 PENDLAY ROW 45 - 55KG/25 - 35KG
20-30 DU
REST 1’
4 RDS FOR TIME_ TC 6’
5-6 STRICT PULL-UPS OR BANDED PULL-UPS
5-6 HANG POWER CLEANS 45 - 55KG/25 - 35KG
5-6 PUSH PRESS 45 - 55KG/25 - 35KG
C.: 2 SETS
12-16 ALTERNATING DB GLUTE BRIDGE BENCH PRESS 30X0
45” REST
6-8/ARM SINGLE ARM DB TORSO ROW 30X1
90” REST
D.: STRETCHING
KNEELING TRICEPS STRETCH
BENCH SHOULDER FLEXION WITH THORACIC MOBILIZATION
SUPINE BENCH WEIGHTED CHEST OPENER
SEATED BARBELL SHOULDER EXTENSION STRETCH
WEEK 5 DAY 1
WU.: 2 RDS
1’ CARDIO
5/5 SHINBOX THORACIC ROTATION
30”/30” SINGLE LEG GLUTE BRIDGE ISOMETRIC
5 BW JEFFERSON CURL
A.: 3 RDS
8,6,4 BACK RACK BOX SQUAT 21X1
*20-30” REST
6-8 DUAL DB HANG SQUAT CLEAN *WITHIN 20-25 SEC
*2’ REST
B.: EMOM 12-15’
1ST 10 ALTERNATING BARBELL FRONT RACK REVERSE LUNGES
2ND 15-30” L SIT FLUTTER KICK
3RD 10” CARDIO SPLINT + 30” MODERATE
C.: 2 SETS
10/10 SINGLE ARM HAND SUPPORTED RDL 20X0
*REST 30”
8-10 NORDIC HAMSTRING CURLS 20X0
*1’ REST
D.: STRETCHING
FROG STRETCH
MIDDLE SPLIT
MIDDLE SPLIT WITH KNEE BENDS
BOTTOM OF SQUAT HOLD
Week 4 Day 6,7
WU.: 2 RDS
4 KANG SQUAT
10 M BEAR WALK
40” CARDIO
3 REVERSE BURPEE
A.: 8’ AMRAP _ KB COMPLEX
6/6 SINGLE ARM KB SUITCASE DL
12 R SWING
6 KB KANG SQUATS
12 KETTLEBELL HORN GRIP SHOULDER FRONT RAISE
B.: FT_3 RDS_TC 16’
200M RUN
8/8 DUMBBELL SINGLE ARM OVERHEAD REVERSE LUNGE
16 WB
6 DB FACING BURPEE
200M RUN
16 OVERHEAD WB SIT UP
16 ALT HANGING KNEE TUCK
6 DB FACING BURPEE
C.: 3 RDS
10-15/SIDE DUMBBELL/ PLATE SIDE PLANK ROTATION
*REST 30”
6-10 RING BODY SAW
*REST 30”
Week 4 Day 6,7
WU.: 2 RDS
4 KANG SQUAT
10 M BEAR WALK
40” CARDIO
3 REVERSE BURPEE
A.: 8’ AMRAP _ KB COMPLEX
6/6 SINGLE ARM KB SUITCASE DL
12 R SWING
6 KB KANG SQUATS
12 KETTLEBELL HORN GRIP SHOULDER FRONT RAISE
B.: FT_3 RDS_TC 16’
200M RUN
8/8 DUMBBELL SINGLE ARM OVERHEAD REVERSE LUNGE
16 WB
6 DB FACING BURPEE
200M RUN
16 OVERHEAD WB SIT UP
16 ALT HANGING KNEE TUCK
6 DB FACING BURPEE
C.: 3 RDS
10-15/SIDE DUMBBELL/ PLATE SIDE PLANK ROTATION
*REST 30”
6-10 RING BODY SAW
*REST 30”
WEEK 4 DAY 5
WU.: 2 RDS
1’ CARDIO
10 DB PULL OVER 2-3” HOLD
2/2 TGU @EASY WEIGHT
30” SUPINATED PASSIVE HANG
A.: EVERY 2 MINS X 6 SETS
1 SEGMENT POWER CLEAN
2 HANG CLEAN HIGH PULL
3 HANG POWER CLEAN
4 HANG POWER CLEAN BELOW KNEE
B.: 8 RDS FT_TC 10’
OPTION 1
100 M RUN
2-3 RMU
4-6 HRPU
OPTION 2
8 RDS FT_TC 10’
100 M RUN
2 RING DIP
2 STRICT PULL UP
4 PUSH UP
C.: 2 SETS
6-8/ARM TOP-DOWN ALT. DB CURL 20X0
*REST 20"
45” HEEL TAPS
*REST 45-60”
D.: STRETCHING
TWISTED CROSS
PASSIVE RING HANG
THREAD THE NEEDLE