Week 3: day 16
Wu: 3 rds
5 hand climb
6 cossack squats
7 scapula pull up
8 shoulder tap hspu position
A: Snatch
5x 2 Power + 2 hang (rx squat snatches)
60-70%+ focus technik
B: Cuppykka
2 rds
20 du kb push press 16-20/8-12
80 du /120 simple
2 rds
15 du kb dead C&J
45 sit up
2 rds
10 du kb hang snatch
20 bodyweight man maker
C: StrigoTrinyo
3 rds
12/12 db triceps extension
24 band triceps
12 triceps push up
STRECHING!
Week 3: day 15
Wu: 3 rds
8 scorpions
8/8 lunges
8 cat camel
8 squat therapy
A: 10 min 3 reps squat climbing
B: Front Squat
5x4 (60-70+%) rest 90-120'
C: Yessir tc:12'
5 rds
10 m hswlk / 20 m tiger wlk
1-3 bar mu / 3-6 c2b / pull up+ dip/ push up
20 jump lunges
10 t2b
D: acessory
3 rds
25 bb good morning
25 bb biceps
Week: 2 : day13-14
Wu: Games, then
3 rds
10 bird dog
10/10 kb rdl
10 ↔️ 10 m inga run
10 v-ups
A: Bum Bum
Partner Party : Amrap 30'
100 cal row
90 deadlift 60/40
80 clap sit up
70 skeater jump
60 hrpu
50 back squats 40-60/25-40
40 hspu / pike push up
30 clean & jerk 40-60/25-40
20 wall climb
10 ring mu / bar mu / reverse burpee w plate 20/10
B: Tabata Hollow rock
Week: 2 : day 12
Wu: Gymn
3rds
8 downward dog
8/8 half kneeling wall rotations
8 goblet squat plate press
8 bb power snatch
A: Power Snatch
7 rds: power sntach + hang power snatch (+ oh squat rx )
60-75%
B: 30harminc
For time:
30 box jump over
30 pull up / 45 ring row
30 ring dip / push up
30 hang clean 30-45/20-30 (db kb, du choose weight)
30 push press
30 k2e
30 burpee
C: Puffogtato
3-4 rds
12 bb bench press
12 bb bench row
12 bench press 30 degree bench pad
12 dumbell one arm row
STRECHING!!
Week 2: day 11
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
4 rds
Amrap 16'
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!!!!
Week 2: day 10
Wu:
3rds
8 leg climb hip thrust hold position
10 squat therapy
12 cal row
A: Back Squat
E90x4
8 reps (55-65%)
B: Emom 20'
- 10-15 ttb
- 10-12 burpee box jump
- 6-10 deadlift 70-100/40-70 kg
- 10-15 cal cardio
C: 3-4 sets
30/30 sec side plank
15/15 barbell side
30 ghd sit up
Streching!!
Week 2 : day 9
Wu: Amrap 7'
10 bird dog
15 hamstring curls w. band
60 sec front rack therapy
5 bb squat clean
A: Squat clean + hang squat clean
7 rds 60-75%
B: Ausscchh
5 rds
8-12 heavy dumbell snatch 30-35/ 20-25 / choose weight
16 deficit push up
32 jump squats
64 du / 96 simple
C: StriciBiciTrici
3-4 sets
15 barbell biceps climbing
15 barbell overhead triceps extension climbing
30 dumbell alt hammer biceps curls
30 alt skullchrusers
Week 2: day 8
Wu: 3 rds
12 alt leg hip thrust
10/10 kneeling plate halo
12 m dumbell alt rdl walking
A: E2mom x6
6-10 weighted pull ups behind neck
6-10 push jerk (Every rds add weight)
B: Every 90' x 5
10 alt. lunges (climbing weight, start 50%)
C: 21-15-9
Cal row
Snatch: 40,50,60/25,30,35 or choose weight
D: Back strenght
3-4 sets
12/12 one arm dumbell row
15 band tempo row sit position 22x0
10 invertal row
STRECHING!!!
Week 1: day 6-7
Wu: 3 min rope jump
2 rds:
10 walking lunges
10 pvc pass through
10 squats
10 hrpu
A: Partner Party
10 rds:
15 cal row
15 wall ball
8 rds:
12 dumbell thruster 16-22,5 / 10-15 kg
12 push up
6rds:
14 cal row
14 front rack dumbells lunges
B: For time
100 hollow rock
every min 5 burpee
Week 1: day 5
Wu: Gymn
Amrap 8'
5 hand climb
10 alt. hip thrust
15 incline cuban press
20 sec hollow rock
A: Power Clean&Jerk
5 sets: 2 power clean + 2 jerk (split, power)
65-70%
B: Oxygen
Every 5 min x 5
25 cal cardio
400 m run / 550 m row
C: DirrDurrKandur
4 rds
10 barbell bench press choose weight
15-25 triceps push down
20 alt. Dumbell bench press
10-15 overhead dumbell triceps extension