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
WEEK 2 DAY 3
WU.: 3 RDS
5/SIDE SHINOX HIP EXTENSION + SWITCH
5/SIDE SINGLE LEG HIP THRUST
10 MIDDLE SPLIT WITH KNEE BENDS
A.: 5 SETS
1 POWER SNATCH + 1 HANG POWER SNATCH + 1 OVERHEAD SQUAT
30-45” REST BTW SETS
+
5 SETS
1 HANG POWER SNATCH + 1 OVERHEAD SQUAT +1 HANG SQUAT SNATCH
30-45” REST BTW SETS
B.: 4 SETS
3,3,3,3
DEFICIT SEGMENT SNATCH GRIP DL, 3131
90-120” REST
C.: 3 SETS FT_TC 18’
250M/200M ROW
4 DB BURPEE BOX STEP OVER 2X17,5-20 KG/ 2X12,5-15KG KG, 20/16”
6 DB HPC 2X17,5-20 KG/2X12,5-15KG KG
15 ANCHORED SIT-UP
6 DB HPC
4 DB BURPEE BOX STEP
D.: STRETCHING
MIDDLE SPLIT
T-SPINE CAN OPENER
BUTTERFLY STRETCH
SHINBOX HP ER STRETCH
WEEK 2 DAY 2
WU.:
90” CARDIO
THEN, 2 RDS
10 BANDED SHOULDER EXTENSION *HOLD 2-3”
5/SIDE FORWARD SHOULDER WALL CIRCLES
5/SIDE WINDMILL
10 SDL HP @EASY WEIGHT
A.: 3-4 SETS
2 PAUSE PUSH PRESS*PAUSE 2" IN THE DIP AND 2" OVERHEAD
2 PAUSE POWER JERK *PAUSE 2" IN THE DIP AND 2" OVERHEAD
*30” REST
5 HSPU NEGATIVES OR DEFICIT HSPU NEGATIVES 3-4" LOWERING
*90-120” REST
B.: FT TC_16’
14-12-10-8-6 KB SEE-SAW PRESS 2X20KG/2X12KG
7-6-5-4-3 STRICT PULL-UP OR BANDED PULL-UPS
*7’ CAP
*REST 2’
14-12-10-8-6
KB GORILLA ROW (R+L = 1 REP) 2X20KG/2X12KG
KB PUSH UP
*7’ CAP
C.: 2-3 SETS
8-10/ARM SINGLE ARM INCLINE DB BENCH PRESS 20X0
*REST 30”
8-10/ARM 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 2 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
5,5,5 REPS 1-1/4 FRONT SQUAT *LOAD WILL BE ANYWHERE FROM 50-65% OF YOUR MAX LOADS.
*REST 20-30”
8 DB BURPEE * SPEED FOCUS
*REST 90"- 120"
B.: EVERY 3’ X 4-5 SETS
14-20 CAL ROW
10 DB FR WALKING LUNGES
10-15 T2B OR K2E
C.: 2-3 RDS
4-6 NORDIC HAMSTRING CURL 40X1
REST 30”
10-12 DB RDL 3010
*REST 60-75”
D.: STRETCHING
HALF KNEELING ANTERIOR LINE STRETCH
FRONT SPLIT
SUPINE HAMSTRING STRETCH
Week 1 Day 6,7
WU.: 3 RDS
3/3 RDL,
5 KANG SQUAT + 20" DEEP SQUAT HOLD,
20" PLANK
A.: 3 RDS
8/8 FR SPLIT SQUAT
*REST 30"
20/20" STAR SIDE PLANK
*REST 60"
B.: 3 RDS
8 SDL1030
*20" REST
30" BRIDGE HOLD
*REST 50"
C.: E3MOM X 3-4 RDS
12 SUITCASE R LUNGES
3 WALKOUT
8 BURPEE
3 WALKOUT
12 BOX STEP OVER
12/9 CAL ROW
Week 1 Day 6,7
WU.: 3 RDS
3/3 RDL,
5 KANG SQUAT + 20" DEEP SQUAT HOLD,
20" PLANK
A.: 3 RDS
8/8 FR SPLIT SQUAT
*REST 30"
20/20" STAR SIDE PLANK
*REST 60"
B.: 3 RDS
8 SDL1030
*20" REST
30" BRIDGE HOLD
*REST 50"
C.: E3MOM X 3-4 RDS
12 SUITCASE R LUNGES
3 WALKOUT
8 BURPEE
3 WALKOUT
12 BOX STEP OVER
12/9 CAL ROW
WEEK 1 DAY 5
WU.: 3 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
UNBROKEN COMPLEX
4 HANG CLEAN PULL
3 HANG POWER CLEAN
2 POWER CLEAN
2 FR R LUNGES (1/LEG)
B.: OPTION 1
10 RDS FOR TIME_TC 12’
6 BJO 24/20”
2 WALL WALKS
2 MUSCLE UP
OR
OPTION 2
10 RDS FOR TIME_TC 12’
6 BJO 24/20”
3 WALKOUT
3 BURPEE PULL UP
C.: EMOM 8’
12-14 DB BENCH PRESS
6-8 GORILLA ROW (R+L =1)
D.: STRETCHING
TWISTED CROSS
CHILDS POSE WITH LAT STRETCH
PASSIVE RING HANG
WEEK 1 DAY 4
WU.:
30” CARDIO @EASY
5/SIDE HALF KNEELING WEIGHT SHIFT
10 LOW SWITCH COSSACK SQUAT
10 SQUAT HIP ROTATION
A.: 3 RDS
5,5,5 FRONT SQUAT 51X1
30” REST
20-40” L-SIT OR TUCK L-SIT
*REST 90-120”
B.: 3 RDS
6-8/SIDE KNEE OVER TOE SPLIT SQUAT *ASSISTED
*30” REST
12-14 DB/KB WEIGHTED GM 3010
60” REST
C.: 20’ AMRAP
40/32 CAL ROW
10 ROWER PIKE (RING/FITBALL IF YOU HAVE NOT ROWER)
10 KB FR TALL KNEELING TO STANDING 2X20/2X16
30M FR KB CARRY 2X16/2X12
D. STRETCHING
COUCH STRETCH
HEEL SIT
ELEVATED PIGEON
WEEK 1 DAY 3
WU.:
2’ CARDIO
5/SIDE SHINBOX HIP EXTENSION + SWITCH
6/SIDE SINGLE LEG HIP THRUST
10 MIDDLE SPLIT WITH KNEE BENDS
A.: 10 SETS
1 POWER SNATCH + 1 HANG POWER SNATCH + 2 OVERHEAD SQUAT
REST 30-45”
B.: 4,4,4,4
DEFICIT SEGMENT SNATCH GRIP DL 3131
*REST 90”
C.: FT_TC 16’
BUY IN 40 DU
THEN,
4 RDS OF
3/3 SINGLE ARM DB BURPEE 22,5 KG/15KG
200 M RUN
12 ALTERNATING SINGLE ARM DB SNATCH 22,5 KG/15KG
CASH OUT 80 DU
D.: STRETCHING
PIGEON STRETCH
BUTTERFLY STRETCH
COBRA STRETCH
Week 1 Day 2
Wu.: 3 rds
10 Banded Shoulder Extension *hold 2-3”
10 Downward dog
5 Snow angel
5 Double Push-up Burpee
A.: 4 rds
3 Pause Push Press *pause 2” in the dip and 2” overhead
3 Power Jerk *pause 2” in the dip and 2” overhead
*rest 30”
4-6 hspu 41X1
*rest 75"-90”
B.: For Time_TC 14’
10-8-6-4-2 Strict Barbell Press 42,5 kg/22,5 kg
4-8 Unbroken T2B After every set
rest 2’
10-8-6-4-2
BB Pandlay Row 50 kg/ 25 kg
Paralet Push up or Push up – pause 1 sec at bottom of each rep
C.: 2-3 set
8-10 Single arm DB bech press 20X0
*rest 45”
8-10 Single Arm DB Row 20X0
*rest 75"- 90”
D.: Stretching
Kneeling Triceps Stretch
Bench Shoulder Flexion with Thoracic Mobilization
Supine Bench Weighted Chest Opener
Seated Barbell Shoulder extension Stretch