3 week: day 15
A: 3 rds
10/10 kb halo
10 barbell hip thrust
10 muscle clean+thruster
B: Clean & Jerk
Emom 10'
1 Power Clean + Hang power clean + 1 Power jerk + 1 Sq clean + 1 Split jerk
50-53-56-59-62-65-68-70-73-75 %
C: E2mom x5
BSQ
5x5 2 sec deep position pause
55-60-64-68-72 %
D: 21-15-9
C&J
Lateral burpe
Barbell load: RX:30-50-70 / 15-30-45 kg Sc: 30-40-50 / 20-25-30 kg
Basic: Double kettlebell 8-16kg
E: 3 sets
12-16 Hammer curl w. dumbell
10/10 dumbell kicks back
2 Week: day 13-14
A: 3 sets
20 m tiger walk
10 ring row
5 down up
B: For time
3 sets
50 wall ball 9/6kg
40 du
30 dumbell alt snatch 22,5 / 15 kg
20 pull up / Ring Row ( 30 )
10 burpee box jump
5 man makers 22,5 / 15 / 15/10
C: 4 sets
15 abwhell
30 russion twist
2 week: day 12
A:3 rds
10 shoulder taps @hspu position
5 hand climb + snow angel
10 double kb muscle clean +press
5 du kb tempo sq 3211
B: Every 3 min x5
10 bsq / 53-56-59-62-65 % /
10 shoulder press btn ( climbing weight ) @ sitting position
10 good morning w. band
C: Amrap party
Amrap 3'
2-4-6-8...etc
Cluster RX: 60/40 Sc: 50/30 Ct: choose weight or double kb
T2b
2 min rest
Amrap 3'
2-4-6-8-.....etc.
Thruster
K2e
2 min rest
Amrap 3'
2-4-6-8. ....etc
Gtoh
abmat sit up
Barbell load or options: RX: 60/40 Sc: 50/30 Ct: choose weight or double kb
D: 3 sets
12 alt leg hip thrust
25 ghd extension
2. week: day 11
A: 3 rds
8/8 scorpio
12 cat camel
8/8 one leg rdl w easy kb
12 easy cal cardio machine
B: E2mom x5
6-12 chin up
12-16 alt shoulder press w kbs @kneeling position choose weight
C: For time Tc: 20 min
75 cal cardio
50 overhead lunges 40/25 kg / 25/15 kg
25 hang clean and press 40/ 25kg / 25/15 kg
50 overhead lunges
75 cal cardio
D: 3 rds
30/30 s star side plank knee to elbow
60 sec slam ball hold
2 week: 10 day
A: 3 rds
30 mountain climbers
20 m bear walk
10 thruster barbell btn in snatch grip
5 / 5 box step btn barbell
B: E2mom x4
1 hang power snatch + 1 power snatch + 1 snatch high pull + 1 power snatch x 2
55-60-65-70 %
C: E2mom x 5
5x5 front sq 2 sec pause deep sq pos.
50-54-58-62-66 %
D1: Dupla dupla tc 12'
15-10-5 Power Snatch 40-50-60 / 25-30-35
30-20-10 box jump 50/60
60-40-20 Du / 90-60-30 simple under
90 sec rest
D2: 3 rds
20 ring triceps
20 ring piceps
90 sec rest
2 Week: 9 day
A: 3 rds
20 band pull
14 alt leg hip thrust
8 alt kb clean & press
B: E2mom x 5
4-8 strict c2b
12-20 one leg sq on the box (rx +weight)
C: 4 rds
21 cal row
15 weight sit up
9 burpee pull up
6 alt kb cluster 16/24 12/16
3 wall climb
D: 3rds
15 seated good morning w. barbell
20 barbell side
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