2. week: day 8-9
A: 3rds
10 scapula pull up
5 atomic sit up 10/5 kg plate
10 thruster
B: Clean & Jerk
Emom x 8
1 clean dl + 1 hang power clean + power jerk + 1 hang sq clean + Split jerk
50-53-56-59-62-64-67-70%
C: Back Squat
E2mom x5
5x5 2 sec pause deep sq position
50-54-58-62-66
D1: 20 - 15 - 10 tc 12'
power clean
push press
ring push up
barbell load 40-50-60 / 25-30-35
90 sec rest
D2: 3rds
20 dumbell triceps
20 hummer curls w. db
1 Week: day 6-7
A: 3rds
10/10 split sq
5 hand climb
20 mountain climbers
100 du / 200 simple
B: Every 5 min x6
500 m row / 5 run
12 alt dumbell c&j 22,5/15 / 17,5/10 kg
12 jumping lunges
12 push up
12 hollow rock
C: 4 rds
10/10 windmill w kb
24 plank twist
1 Week: day 5
A: Amrap 6'
12 dead bug
6/6 one leg rdl
12 shoulder taps in hand stand position
6/6 one arm kb press (light)
B: Every 3 min x5
10 bsq 50-52,5-55-57,5-60%
10 shoulder press btn climbing weight
20 sec arch rock
C1:Dumbells party Amrap 3'
10 thruster @ db dumbell 15/22,5 10/17,5kg
5 lateral burpee
10 ttb
2' min rest
C2: Amrap 3'
8 dead c&j @ du dumbell
4 lateral burpee
8 v-ups
2 min rest
C3: Amrap 3'
6 dead snatch @du dumbell
3 facing burpee
6 sit up
D: 3rds
10 floor press w. du kb
20 ghd extension
1. Week: day 4
A: 3 rds
12 snow angel
60 sec pigeone pose
6 hindu push up
4 reverse burpee
A1:Emom 10'
odd: 30-50 du
even: 4-10 hspu
A2: Emom 10'
odd: 12-18 cal row
even: 12 -18 gorilla row
B:For time Tc 15'
50 wall ball
30 barbell reverse lunges 60/40 25/40
30 T2b / knee to chest
30 barbell lunges
50 wall ball
D:3rds
30/30 sec leg raises star side plank position
1. Week: day 3
A:3 rds
12 ring face pull
10 barbell snatch press btn
8/8 lateral box step
4 muscle snatch + ohs
B: Emom 8'
1 power snatch + 1 ohs x2
45-50-53-55-58-60-63-65
C: E2mom x5
5 front squats 2 sec pause deep sq position
45-50-53-55-58%
D1: 30-20-10 tc 9'
Hang snatch 30-45-60/ 20-25-30 kg
Box jump overs
90 sec rest
D2: 3rds
10-15 barbell hip thrust
10-15 barbell bench row
1 Week: day 2
A: 3 rds
10 crab reach
10 plate triceps
10 bridge
10 sec hollow hold
B: E2mom x 5
6-10 strict pull ups (ring row x1,5)
6-10/ leg weight bulgarian squats
C: 5rds for time
2 rope climb (rx: leg less)
10 weight burpee 10/20 kg
20 am swing 24/16 / 16/12
15 cal row
5 wall climb
D: E2mom x4
4-6 strict t2b + 8-12 t2b
25 good morning w band
1. Week
A: 3 rds
10/10 kb halo
10 pause goblet sq light kb (2 sec deep sq position)
5 bear complex only barbell or double kb
B: Clean&jerk
E2MOM
4x2: 50-54-57-60%
1 power clean + power jerk + 1 squat clean + split jerk
C: E2MOM BSQ
5x5 2 sec pause deep sq position
45%, 50%, 53%, 55%, 58%
D1: 30-20-10 tc 9'
Hang power clean climbing weight 40/50/60-25/30/35 kg
Deficit hand realase push up climbing deficit
Basic: kettlebell/ hrpu
90 sec rest then
D2: 3 rds
20 band triceps
20 barbell biceps
60 sec rest
Week 6
Wu.: 3 rds
25” Plank
12 Bridge
10 m Bear walk
14 Cross Jack
A.: 3 rds For Time, with a partner
1000m row
14 Syncron Alt. Kb Cluster 16/12 kg
40 Push up
14 Syncron Abmat sit-up
1000 m Ski Erg
40 Jumping Lunges
14 Kipping HSPU /pike push-ups
14 Syncron Alt. Kb Snatch 16/12 kg
B.: 4 rds
20” Crunches
20” Hollow hold
20” R. Crunches
20” rest
Week 6
Wu.: 5’ Amrap
12 Bridge; at 6,12 hold 10”
14 High plank alt. Sh. taps
5/side Windmill @easy weight
8 Arch rock
A.: STR_ 5 rds
1 Strict Press + 1 Push Press
* increase weight every rds
* rest 90”
B.: Amrap 2x6’ Amrap
High skill
2-3 BMU
6 m HSW
5/side Single Arm Hang Clean and Jerk 1x 17,5-20kg/ 10-12,5 kg
*rest 90”
6 Alt. Pistol Squt
6 m HSW
3/side Single Arm Devil press 1x 17,5-20kg/ 10-12,5 kg
Low Skill
2-3 Box BMU
2 Wall climb / 10m R. bear walk
5/side Single Arm Hang Clean and Jerk 1x 17,5-20kg/ 10-12,5 kg
*rest 90”
6 Alt. Pistol squat
2 Wall climb / 10m R. bear walk
3/side Single Arm Devil press 1x 17,5-20kg/ 10-12,5 kg
C.: 3 rds
12 KB Front raise
*rest 30”
6 Behind The Neck Barbell Press
*rest 60”
Week 6
Wu.: 5’ Amrap
50” easy row
5 Kang Squat
4/side Negative Box Step Down
8 Scapula row @hold 2”
A.: Every 6 Min x 5 rds
21 cal row
11 Burpee Box Jump Overs
15 cal row
11 Burpee Box Jump Overs
9 cal row
B.: 4 rds
10 Floor press
*rest 30”
4/4 Mixed Grip Barbell Bent Over Row
*rest 30”
8 Bradford Press
*rest 60”