WEEK 4 DAY 4
WU.: 3 RDS OF
6 REVERSE NORDICS
5/5 SHINBOX SWITCH
10M DUCK WALK
A.: 3 SETS
8,6,4 BSQ 30X1
*REST 30”
30-45” WEIGHTED PLANK
90-120”
B.: 14’ AMRAP
5 POWER MAKERS 2X 22,5KG/ 15KG
10 SIDE PLANK HIP TAPS R
10 SIDE PLANK HIP TAPS L
10 BOX STEP UP 24/20”
C.: 3 SETS
8/8 KNEE OVER TOE SPLIT SQUAT 20X0
*30” REST
8 BB OR DB SEATED GOOD MORNING 2111
*75-90” REST
D.: STRETCHING
COUCH STRETCH
PIRIFORMIS WALL STRETCH
SADDLE POSE
WEEK 4 DAY 3
WU.:
90” CARDION
THEN, 2 RDS OF
5/5 SHINBOX HIP EXTENSION + SWITCH
5/5 SINGLE LEG HIP THRUST MARCH
10 MIDDLE SPLIT WITH KNEE BANDS
A.: EMOM 10’
1 HANG POWER SNATCH + 1 HANG SQUAT SNATCH + 1 OVERHEAD SQUAT
B.: 4 SETS
DEFICIT SNATCH GRIB DEADLIFT 31X1
3,3,2,2
*REST 90-120”
C.: EVERY 5MIN X 3 SETS
RUN 300 M
6 DB BURPEES
12 DB DEADLIFTS 2X 22,5KG/17,5KG
24 ANCHORED SIT UP
D.:
MIDDLE SPLIT
T-SPINE CAN OPENER
BUTTERFLY STRETCH
SHINBOX HIP ER STERTCH
WEEK 4 DAY 2
WU.:
2 rds
40” 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.: 3-4 SETS
3 PUSH PRESS *REST ON EACH REP AT SHOULDER - NO TOUCH AND GO
2 PUSH JERK *REST ON EACH REP AT SHOULDER - NO TOUCH AND GO
REST 30”
4-6 STRICT HSPU OR DEFICIT STRICT HSPU
REST 2’
B.: 4 RDS FOR TIME
6-9 STRICT RING DIPS
12 DUAL KB PENDLAY ROW 2X20KG/2X12KG
45 DU
6’ TC
2’ REST
4 RDS FOR TIME
10 DUAL KB CLEAN 2X20KG/2X12KG
8 DUAL KB PUSH PRESS 2X20KG/2X12KG
6 STRICT PULL-UPS OR BANDED PULL-UP
6’ TC
C.: 2 SETS
12-16 ALTERNATING INCLINE DB BENCH PRESS 20X0
REST 45”
6-8 BANDED CHAINSAW ROW 30X0
REST 90”
D.: STRETCHING
KNEELING TRICEPS STRETCH
BENCH SHOULDER FLEXION WITH THORACIC MOBILIZATION
SUPINE BENCH WEIGHTED CHEST OPENER
SEATED BARBELL SHOULDER EXTENSION STRETCH
WEEK 4 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
4,4,4 FRONT SQUAT 40X0
*20-30” REST
12 DUAL DB SUITCASE JUMP SQUATS * 12REPS WITHIN 15-20”
*2’ REST
B.: EVERY 3’ x 4 SETS
14-22 CAL ROW (IDEAL CALORIES FOR YOU)
12 SINGLE ARM DB OVERHEAD WALKING LUNGES (SWITCH ARMS HALFWAY)
8 T2B/K2E
C.: 2-3 SETS
8/8 SINGLE ARM HAND SUPPORTED RDL 20X0
*30” REST
8-10 NORDIC HAMSTRING CURLS 20X0
*60” REST
D.: STRETCHING
FROG STRETCH
MIDDLE SPLIT
MIDDLE SPLIT WITH KNEE BENDS
BOTTOM OF SQUAT HOLD
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 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