Week 3 day 6,7
WU.: 2 RDS
14/14 SPLIT SQUAT PULSE
20” HS HOLD
40” CARDIO
4 INCH WORM
A.: 3 RDS
8 BB SDL 1311
*20” REST
8/8 GOBLET COSSACK SQUAT
*20” REST
8/8 HALF KNEELING FILLY PRESS
*50” REST
B.: FT
400/300/200/ 100 M RUN
14 V-UP
14 ALT SINGLE ARM KB CLUSTER
*REST 2’
100/200/300/400 M RUN
14 ANCHORED SIT UP
14 WB
C.: 3 RDS
12 SUPERMAN + 30” SUPERMAN HOLD
*REST 30”
20/20” COPPENHAGEN SIDE PLANK
*REST 60”
WEEK 3 DAY 5
WU.:
90" CARDIO
THEN, 2 RDS OF
30” SUPINATED PASSIVE HANG
10 DB PULL OVER @2-3” HOLD
5/5 SPLIT STANCE PRESSING WINDMILL
A.: EVERY 2 MINS X 6 SETS
1 CLEAN LIFT OFF
2 CLEAN PULL
3 POWER CLEAN
4 HANG POWER CLEAN
B.: FT_TC 10’
OPTION 1
8 RDS
4 BJ OVER 30/24”
6 M HSW
1 ROPE CLIMB
OPTION 2
8 RDS
4 BJ OVER 30/24”
2 WALL WALKS
2 ROPE PULL TO STANDING OR 6 RING ROWS
C.: 6' EMOM
1ST 250/200 M ROW
2ND 10-12 DB FLOOR PRESS 250/200 M ROW
3RD 10-12 BB PENDLAY ROW
D.: STRETCHING
TWISTED CROSS
PASSIVE RING HANG
MIXED GRIP PASSIVE BAR HANG
THREAD THE NEEDLE
WEEK 3 DAY 4
2” CARDIO
THEN, 3 SETS OF
10 REVERSE NORDICS
5/SIDE SHINBOX SWITCH
10M DUCK WALK
A.: 3-4 SETS
3,3,3,3 FRONT SQUAT 31X1
30” REST
30-45” WEIGHTED FOREARM PLANK
90-120” REST
B.:2 SETS
10/LEG KNEE OVER TOES SPLIT SQUAT 3110
45” REST
10 WEIGHTED GM 3131
75” REST
C.: 16' AMRAP
6 BURPEE OVER ROWER
9 STRICT K2E
12 GOBLET WALKING LUNGES
15/15M SINGLE ARM KB RACK CARRY
*EVERY 4 MINS, STARTING AT 0:00, COMPLETE 150/120 M ROW. (0:00, 4:00, 8:00, 12:00)
D.: STRETCHING
COUCH STRETCH
HEEL SIT
ELEVATED PIGEON
WEEK 3 DAY 3
WU.: 3 RDS
5/SIDE SHINBOX THORACIC ROTATION
30”/SIDE SINGLE LEG GLUTE BRIDGE ISOMETRIC
10 MIDDLE SPLIT WITH KNEE BENDS
A.: 2x 5' EMOM
1 PS + 1 OHS
+ (no rest)
EMOM 5’
PS + HSS
B.: 4 RDS
4,4,3,3 DEFICIT SNATCH GRIP DL 31X1
*REST 2’
C.: 3 SETS TC 18’
200 M RUN
8 ALT. SINGLE ARM DEVIL PRESS
8 ALT SINGLE ARM DB PS
REST 45”
8 SINGLE ARM DB PC R
8 SINGLE ARM DB PC L
10 ALT. PISTOL SQUAT
200 M RUN
45” REST
D.: STRETCHING
PIGEON
BUTTERFLY
COBRA
WEEK 3 DAY 2
WU.: 2 RDS
1’ CARDIO
5/5 FORWARD SHOULDER WALL CIRCLES *SLOW
5/5 KB WINDMILL @EASY
10 KB SDLHP @EASY
A.: 4 SETS
5 PAUSE PUSH PRESS *PAUSE 2” IN DIP + PAUSE 2” OVERHEAD
REST 30”
5 HSPU NEGATIVES OF DEFICIT HSPU NEGATIVES *3-4” LOWERING
REST 90-120”
B.: FOR TIME * TC 16’
6-8-10-12-14 KB SEE-SAW PRESS 2X20KG/2X12KG
7-6-5-4-3-2-1 STRICT PULL-UPS OR BANDED PULL-UPS
6-8-10-12-14 HRPU
7-6-5-4-3-2-1 HOLLOW ROCK
C.: 2 SETS
8-10/SIDE SINGLE ARM INCLINE DB BENCH PRESS 20X0
*REST 20”
8-10/SIDE BANDED CHAINSAW DB ROW 20X0
*REST 60”
D.:STRETCHING
KNEELING TRICEPS STRETCH
BENCH SHOULDER FLEXION WITH THORACIC MOBILIZATION
SUPINE BENCH WEIGHTED CHEST OPENER
SEATED BARBELL SHOULDER EXTENSION STRETCH
WEEK 3 DAY 1
WU.:
1’ CARDIO
THEN, 2 RDS
5/5 SHINBOX THORACIC ROTATION
30”/30” SINGLE LEG GLUTE BRIDGE ISOMETRIC
5 BW JEFFERSON CURL
A.: 3 RDS
4,4,4 BSQ 40X0
*20-30” REST
8/8 SINGLE ARM DB THRUSTER *FOCUS ON SPEED
*REST 2’
B.: EMOM 12’
6/6 SUITCASE BULGARIAN SPLIT SQUAT 2X16KG/2X12KG
8-12 BURPEE OVER ROWER
6-12 CAL ROW (THE GOAL IS TO ROW FOR BTW. 30-40”)
C.: 2 SETS
4-6 NORDIC HAMSTRING CURL 40X1
*REST 30”
10/10 SPLIT STANCE RDL 2010
*REST 60-75”
D.: STRETCHING
FROG STRETCH
MIDDLE SPLIT
MIDDLE SPLIT WITH KNEE BENDS
BOTTOM OF SQUAT HOLD
WEEK 2 DAY 6,7
WU.: 3 RDS
14 SQUAT PULSE
20” HS HOLD
40” CARDIO
3 WALKOUT
A.: 12' EMOM
50" (WORK) -10" (REST) MAX DUAL KB SDL HOLD 3 " ON TOP,
50" (WORK) -10" (REST) MAX DUAL WEIGHT SH PRESS HOLD ON TOP 3",
20”-20" SPLIT SQUAT HOLD (5” REST BTW SIDES)
B.: TC 16' FT
6/5/4/3 SA HANG SNATCH 1X 20-22,5KG / 1X 8-12,5KG
6 OVERHEAD SQUAT L/R 1X 20-22,5KG / 1X 8-12,5KG
12 ALT V UP
200 M RUN
C.: TABATA
R SWING ,
DUAL KB HIGH PULL
WEEK 2 DAY 6,7
WU.: 3 RDS
14 SQUAT PULSE
20” HS HOLD
40” CARDIO
3 WALKOUT
A.: 12' EMOM
50" (WORK) -10" (REST) MAX DUAL KB SDL HOLD 3 " ON TOP,
50" (WORK) -10" (REST) MAX DUAL WEIGHT SH PRESS HOLD ON TOP 3",
20”-20" SPLIT SQUAT HOLD (5” REST BTW SIDES)
B.: TC 16' FT
6/5/4/3 SA HANG SNATCH 1X 20-22,5KG / 1X 8-12,5KG
6 OVERHEAD SQUAT L/R 1X 20-22,5KG / 1X 8-12,5KG
12 ALT V UP
200 M RUN
C.: TABATA
R SWING ,
DUAL KB HIGH PULL
WEEK 2 DAY 5
WU.: 2 RDS
30” SUPINATED PASSIVE HANG
10 DB PULL OVER *2-3” HOLD
5/SIDE KB HANG POWER CLEAN AND PRESSING WINDMILL
A.: EVERY 2 MINS X 6 SETS
5 HANG CLEAN PULL
4 HANG POWER CLEAN BELOW KNEE
3 POWER CLEAN
B.: E2MOM_8’
1ST 10-12 DOUBLE KB/DB PUSH PRESS + 250M/200 M ROW
2ND 10-12 DOUBLE KB/DB BENT OVER ROW + 250/200 M ROW
C.: 10 RDS FOR TIME
OPTION 1
20 DU
2-3 BMU
3 STRICT HSPU
*TC12’
OR
OPTION 2
50 SU
3-5 BOX BMU
3-5 PIKE STRICT HSPU OR KIPPING HSPU
D.: STRETCHING
TWISTED CROSS
PASSIVE RING HANG
MIXED GRIP PASSIVE BAR HANG
THREAD THE NEEDLE
WEEK 2 DAY 4
2” CARDIO
THEN, 3 SETS OF
10 REVERSE NORDICS
5/SIDE SHINBOX SWITCH
10M DUCK WALK
A.: 3 SETS
4,4,4 FRONT SQUAT 41X1
30” REST
20-40” L-HANG OR TUCK L-HANG
90-120” REST
B.: 3 SETS
6-8/SIDE KNEE OVER TOE SPLIT SQUAT 3110
45” REST
12-14 BB BACK RACK GM, 3020
45” REST
C.: 20’ AMRAP
40/32 CAL ROW
24 PIKE LEG LIFT OVERS
12 ALT. KB SUITCASE R. LUNGES 2X20-24KG/2X12-16KG
30 M FARMER CARRY
D.: STRETCHING
COUCH STRETCH
PIRIFORMIS WALL STRETCH
SADDLE POSE