Week 4
WU.: 5’ Amrap
6/side DB High Pull
10 Alt. Deep Squat with Thoracic Rotation
6 Overhead Wall Squat
5/side Single leg RDL @no weight
A.: E2MOM for 10 Min
1 Snatch High pull
2 low hang Power Snatch
2 High hang power Snatch
* increase weight every rds
B.: 5 rds TC_15’
6 Strict T2B
8 Sb over the shoulder
10 Double DB Thruster 17,5-20kg/ 10-12,5 kg
30 DU
C.: 3 rds
12 Seated behind the neck barbell shoulder press
* rest 40”
10 Double DB Front Raise at the wall
*rest 40”
Week 4
A.: Amrap 6’
12 Alt. Kettlebell Halo
10 Alt. Cross knee plank
5/side Lateral Box Step Downs
10 Down dog alternating toe touch
B.: 5 rds TC_14’
30” row* target 60%
8 Lateral jump over the rower
6 Double DB Push press
5 HR Burpee
20” row *target 80%
*rest 50”
C.: E2MOM for 16 Min
12 DL 55/40 kg
7 HSPU
12 Lateral Box Jump Overs
D.: Tabata, 4 Min (20"-10")
Push up
Hollow rock
ACC.: 3 rds
15/side plank Hip Thrust
Week 4
A.: 5’ Amrap
15”/side Goblet Pulse Split Squat @easy weight
12 Dead bug
10 Superman pull
12 Alt. V ups
B.: STR.
Cyclist Front Squat 5,5,4,4,4 reps, rest 90”
Tempo 12X0
1 – 1 second to squat to the 1/4, Hold for 2 seconds!
2 - Seconds to squat to full depth
X – Moving up
0 – Start the next rep after 1 second
* increase weight every rds
C.: 3x 4’ Amrap
5 Strict pull-ups
10 Barbell FR F. Lunges 35-40g/ 20-25kg
10/8 cal row
*rest 90”
5 Kipping Pull up
10 Barbell Over Head R. Lunges 35-40g/ 20-25kg
10/8 cal row
*rest 90”
5 C2B
10 Jumping Lunges
10/8 cal row
ACC.: 3 rds
10/side Tall-Kneeling Pallof Press w/Overhead Reach
Week 3
Wu.: 6’ Amrap
10 Scapular Pull-Ups
15”/side Single arm High Plank
10 crab Bridge
12 Alt. superman
A.: Emom 9’
45” work - 15” rest
Max Alt. R. Lunges
Max MC
Max Cross crunches
B.: FT 3 rds
1 Rope Climb
6/side KB Hang clean 16/12 kg
12/18/24 Abmat sit up
6 Chin-up
6/side Single Arm. KB Cluster 16/12
11/13/15 Burpee Box Jump Overs
Row 500/420 m
C.: 3x10-12
Seated BB Good Morning
*rest 45-60”
Week 3
Wu.: 6’ Amrap
10 Scapular Pull-Ups
15”/side Single arm High Plank
10 crab Bridge
12 Alt. superman
A.: Emom 9’
45” work - 15” rest
Max Alt. R. Lunges
Max MC
Max Cross crunches
B.: FT 3 rds
1 Rope Climb
6/side KB Hang clean 16/12 kg
12/18/24 Abmat sit up
6 Chin-up
6/side Single Arm. KB Cluster 16/12
11/13/15 Burpee Box Jump Overs
Row 500/420 m
C.: 3x10-12
Seated BB Good Morning
*rest 45-60”
Week 3
Wu.: 5’ Amrap
6 Snow Angel
4 Hindu push up
5/ Single leg RDL @easy weight
5/side Single arm R. swing
A.: STR
5x 3 strict press + 5 push press (70% of 1RM SP)
*rest 75-90”
B.: 12’ Amrap
High Skill
at 00:00, 6:00 70 Du
8 Alt. Pistol squat
3 BMU
3 Bear complex
6/6 KB hang snatch 16/12 kg
Low Skill
at 00:00, 6:00 140 SU
8 hand Supported Alt. Pistol squat
3 Box BMU
3 Bear complex
6/6 KB hang snatch 16/12 kg
C.: 3 rds for quality
3x14 Double DB Kickback
*no rest!
3x14 Hammer Biceps curl
*rest 45-60”
Week 3
Wu.: 6’ Amrap
20” HS Hold
15 m R. Bear walk
10/side step Mini Band Sidewalk
10 Superman
A.: 6 rds 20” work
1. Air squat
2. Plank
3. Down up
4. Hollow rock
5. Rest
B.: 18’ Amrap
30m Farmer carry
30m shuttle run
7 Target burpee
750m row
C.: 3-4 rds
10 Zottman Curl
30” rest
14 Reverse fly
30” rest
14 Chest fly
30” rest
Week 3
WU.: 5’ Amrap
6 Barbell high Pull @only BB
14 Low Switch Cossack Squats
10 Dead bug
12 Power Band pull aparts
A.:
A/1
4 rds
2 Snatch Grip Deadlift
1 Power Snatch
1 Hang Power Snatch
*same weight, 70% of 1RM of Power snatch
*rest 90”
A/2
3 rds
3 Snatch High pull
110% of 1 RM of Power snatch
*rest 60”
B.: 4 rds FT TC_15’
10 T2B
8 Ring Dip
11 Box Jump overs (24”/20”)
5/side Single Arm KB Overhead Squat 1x16/12 kg
C.:
3x10 Seated Bradford press
*rest 65-75”
Week 3
A.: 3 rds
5/5 Wind Mill @no weight
20” hollow hold
12 Good Morning
10m Tiger walk
B.: 4 sets 2x 16/12 kg
8 Dual KB Floor Press
8 Dual KB Sumo DLHP
12 Kb Gorilla Row
12 Alt. KB Z press
* rest 50”
C.: 5 rds TC_22'
6 DL 60/45 kg
8 Lateral burpee
15/12 cal row
14 Alt. DB Hang Power Clean 15-17,5kg/10-12,5kg
*rest 60”
D.: 3 rds FT_TC 5’
10 Abmat situp
10 Squat jump
10 R. Swing 16/12 kg
ACC.: 3x25”/ side
Star side plank
Week 3
A.: 5’ Amrap
30” Narrow squat hold
12 Bird Dog for quality
10/side Patrick Steps
8 Scapular pull ups
B.: STR.
Cyclist Front Squat 4x5 reps, rest 75”
1 1/4 Tempo 3211
* same weight
C.: 2x3 rds FT, TC_15’
12 Body Row
14 Alternating Kettlebell Suitcase Reverse Lunge 2x 20-24kg/ 12-16kg
12 Am. Swing
4 Box Jump @high 30”/24”
*rest 60”_after the 1st 3 rds
ACC.:
3x12/side Pallof Press