Week 5: day 28
A: 3 rds
20 m bear walk
10 snow angel + push up
20 air sq
10 dead bug w. band
B: Squat clean & jerk E90' x5 Touch & go
5 reps: 50 %
4 reps: 60 %
3 reps: 70%
2 reps: 80 %
1 reps: 90%
( basic technic, or du kb)
C: BSQ E90 x5
5 reps: 50%
5 reps: 60%
5 reps: 70 %
5 reps: 75 %
5 reps: 75% +
D: 3 rds
30 Am swing (rx: 24/16, ct: 20/12, bs:16/8)
30 alt v-ups
30 hrpu
30 jump sq
E: 3-4 rds
1 min max: plate bench press 20/10 , 10/5
1 min max: plate bench row
1 min rest
Week 4: day 26-27
A: 4 rds
100 simple under
20 skeater lunges
100mountain climbers
20 jumping lunges
B: Partner Workout
10 rds
15 cal row
10 thruster (rx:35/25 kg, ct: 30/20, bs:25/15 kg, or double kettleebell choose weight)
10 rds
30 double unders 60 simple
15 wall ball 9/6kg
10 rds
15 cal row
15 am swing 24/16 kg (Ct,Bs: choose weight)
C: 4 rds
30 russian plate twist, no touch
15/15 kb side
Week 4: day 25
A: 3 rds'
12 "S" arm
6/6 one leg rdl double kb
12 shoulder taps in hand stand position
6 tempo kb thrusters 3211 (db kb light)
B: E3mom x 5
10 Back squat (rx: 60-65-68-72-75%) Ct & Bs: + weight last week
10 barbell press behind neck in a standing position (choose weight) + weight last week
10 only barbell good morning in a sitting position
C: Amrap Party 4.
Amrap 4'
1,2,3,4,5,......etc. Squat clean (rx:80/50, Ct:65/35, Bs: 30/20 kg, or double kettlebell choose weight)
1,2,3,4,5,......etc. Hspu (rx: strict, ct:kipping, bs: szuficit, box & pike push up)
rest 2'
Amrap 3'
1,2,3,4,5,.....etc. Thruster (rx: 70/40, Ct:55/25, Bs: 30/20 kg, or double kettlebell)
1,2,3,4,5,.....etc. C2b (kipping pull up, ring row x2)
rest 2'
Amrap 2'
1,2,3,4,5......etc. Bear Complex (rx:60/35, Ct:45/25, Bs: 30/20 kg, or db kb)
1,2,3,4,5,.....etc. T2b or K2e, or K2c, or V-ups
D: 4rds
10 chin up
15 ring push up + left&right leg raises knee to elbow
10 dumbells biceps
15 dumbells kick back
Week 4: day 24
A1: 3 rds
50 plate hops
50 mountain climber
50 single under
A2: 2rds
1rds swimming gymnastic
20 hip thrust position alt leg change
B: E2mom x5
4-8 c2b (rx+ weight, bs: ring row)
12-20 dumbells bench press on bench pad ( rx/ct: medium / heavy )
C: Every 5 min x4-5 rds
500 m run/row
20 reverse back rack lunges (rx:60/40, ct:50/35, bs: 30/20, or kettlebell, dumbell)
15 push press
9 burpee
gool: 4:15-30/rds
D: 4rds
10 dumbells bench row
20 band triceps
10 chin up ring row
20 kb triceps extension
no rest'
Week 4: day 23
A: 3 rds
30/30 sec star side plank
20 band pull
5 muscle snatch +back press
20 alt low hold kettlebell cossack squat (easy-medium)
B: Snatch
Emom 4'
1 high pull + 1 hang power + 1 power snatch x2 (crosstraining x1, basic w. kettlebell)
56-59-62-65%
Emom 6'
1 high pull + 1 hang power + 1 power snatch
68-71-74-77-80-83%
C: Front Sq
E2mom x5
5x4-5 pause 2 sec deep sq position
60-64-68-72-76% (crosstraining&basic choose weight)
D: Amrap 10'
10 Double kettlebell dead snatch (rx:20/12 Ct:16/8, Bs: 12/4-6kg dumbell)
8 double kb overhead lunges
6 burpee box jump overs
4 rx: bar mu , ct:pull up, bs: ring row+dip
2 wall climb
E: 4rds
12-20 ring dip, (rx +weight)
10 barbell bench row
12-20 ghd sit up
10 barbell good morning sit position
Week 4: day 22
A: 3 rds
6 reverse burpee
8 alt toes to hand push up position
10 cal skierg
B: E2mom x5
14-20 gorilla row w. heavy db kb
6-12 sand bag or d-ball squats
C: Pááárrrrééé
5 rds
8 sand bag/d-ball stoh
8 c2b (pull up, ring row x1,5)
8 man makers (rx:22,5/15, ct: 20/12,5, bs: 17,5/10kg db)
8 strict t2b
D: 4rds
15-20 ghd extension
15 barbell biceps
45 sec plank
16-20 alt dumbell biceps
no rest
Week 4: day 21
A: 3 rds
10 crab reach
5 kang sq w bb
10 lying decline press (w.plate)
5 back sq thruster (w.bb)
B: Clean & Jerk
Emom x4
1 Power Clean + Hang power clean + 1 Power jerk + 1 Sq clean + 1 Split jerk
56-59-62-65 %
Then
Emom x4
1 Power clean + Power jerk + 1 hang sq clean + Split jerk
70-75-78-81 %
Then
Emom x2
1 power clean + 1 sq clean + 1 split jerk
84-87 %
C: BSQ
E2mom x5
5x4-5 2 sec pause deep position
60-64-68-72-76%
D: Hippiéé
4 rds
10 alt. dead clean &jerk (heavy kb. choose weight)
75 du
15 k2e
7 target burpee
"Only" weight recommandition: rx: 32/24, Ct: 28/20, Bs: 20/16kg
E: 3rds
15 Plate squezee
10 dumbells front raises
15 barbell triceps choose weight
Week 3: day 20
A: 3rds
20 hamstrings curls w. band
6 bb muscle clean + press
20 m lunge
6 W plate shrug
B: Partner Workout
100 cal row
50 power clean (rx:60/40, Ct:45/30, Bs:double kb choose weight)
75 cal row
50 jerk
50 cal row
50 devils press (rx:22,5/15, ct: 17,5/12,5, bs: 12,5/10kg)
25 cal row
C: 3rds
12 alt. strict ttb
12 windmill heavy db
Week 3: day 19
A: 3rds
10 m walking alt. rdl
5 burpee pull up 2sec pause up position
10/10 one leg hip thrust w. barbell
5 tempo band pull 3231
B: E3mom x 5
10 Back squat (60-63-66-69-72%)
10 dumbells shoulder press, sit position (choose weight)
10 medball good morning (medball chest)
C: Amrap Party 3
Amrap 4'
2-4-6-8...etc
Alt .Devil press
Hspu (Rx: strict, Ct:kipping+szuficit, Bs: pike & box push up)
2 min rest
Amrap 3'
1-1,2-2,3-3,4-4,5-5...etc
one arm dumbell cluster every rds left &right 1-1-2-2-3-3...
pull up (rx: bar mu, Ct: C2b or pull up, Bs:ring row) 1-2-3...etc
Rest 2min
Amrap 2'
2-4-6-8...etc
Alt hang dumbell c&j
dumbell lateral burpee
dumbell: Rx: 22,5/15 kg, Ct: 17,5/10, Bs:12,5/7,5kg
D: 3rds
15 strict knee to chest w. med ball (on pull up bar)
30-30 sec star side plank
week 3: day 18
A: 3 rds
20-30 sec L-sit on parallette
5 hand climb
5 reverse burpee
10 ring face pull
B: E2mom x5
4-8 chin up (rx,ct +weight, bs: band pull or strict
12-16 kb floor press choose weight
C: Emom 20'
- 15 wb 9/6 kg
- 5-15 pull up (bs: band)
- 12 -30 jumping lunges w. only barbell
- 10-15 cal cardio machine
(Rx, Ct 5 rds, Bs 4rds: every 5 min: rest)
D: 3 rds
60 sec twist plank
30 plate russian twist 20/10 kg
45-60 sec rest