Week 2
WU.: 3 rds
6 Barbell Muscle Snatch @only BB
6/side Single Leg RDL
10 Bird dog
6 Tuck Jump (2sec pause at bottom)
A.: 5 rds
1 Snatch Grip High Pull
1 High Hang Power Snatch
1 Hang Power Snatch
1 Pause Low Hang Power Snatch (2sec pause at bottom)
* same weight 65-70% of 1RM of Power snatch or
*rest 75”-90”
B.: 4 rds
15/12/9/6 T2Ring
6 Dumbbell Power Maker 2x 17,5-20kg / 12,5-15 kg
3/6/9/12 Box Jump (60/50cm)
ACC.:
3x10-12 Arnold Press
3x10-12 Hammer Curl
* rest 30” btw. sets
Week 2
A.: 3 rds
10-10 X Band Walks
10 superman
8 Kang squat
10 Plank Jack
B.: 3 sets 2x16/12 kg
8 Dual KB R. Swing
6 Dual KB Snatch High Pull
8 KB Push-Ups
* rest 40”
C.: Emom 20’
1. 210/180 m Row
2. Max Deadlift (work through the minute) 40-45kg /30-35kg
3. 10 Bar Facing Burpees
4. Max Hang Clean&Jerk (work through the minute) 40-45kg /30-35kg
5. Rest
*at the 2. and 4. min. try to not put down
D.: Tabata in 4 minutes
WB clean
Wall Ball Sit Ups - at the wall
ACC.: 3x10/ side
Side plank rotation with plate 2,5kg – 1,25kg
Week 2
A.: 3 rds
30”/side Split Squat Pulses
12 Dead Bug
12 Tibialis raise
8/side Single Leg Calf Raises
B.:STR._ E2MOM
Cyclist Front Squat 10,10,8,8,6,
Tempo 2020
* lower rep --> increase weight
C.: 4 rds FT
12/9 – 15/12 – 18/15 – 21/18 cal row
20 Alternating Deficit Jumping Lunges
6 Strict pull or Banded Strict Pull Up
12/15/18/21 R. Swing 20/16kg
ACC.:
3x10-12/side Banded Cross Body Chop
Wu.: 3 rds
25” reverse plank
12 Frog Bridge
10-10 step High Plank Lateral walk
14 Jumping Jack
A.: 6 rds 50” work – 10” rest
5 plank to push up + 10 Hollow rock
5 Down up + 20 SU
B.: 3 rds For Time, work in pair
1000m/1500m/2000m row
12 Cluster @40-45/25-30 kg
50 HRPU
12 Atomic Sit-up
50 Air squat
12 Kipping HSPU /pike push-ups
Wu.: 3 rds
25” reverse plank
12 Frog Bridge
10-10 step High Plank Lateral walk
14 Jumping Jack
A.: 6 rds 50” work – 10” rest
5 plank to push up + 10 Hollow rock
5 Down up + 20 SU
B.: 3 rds For Time, work in pair
1000m/1500m/2000m row
12 Cluster @40-45/25-30 kg
50 HRPU
12 Atomic Sit-up
50 Air squat
12 Kipping HSPU /pike push-ups
Wu.: 3 rds
8 snow angel
8 Crab Bridge
15”/15” side plank Rotation
4 Reverse Burpee Tuck Jumps
A.: STR _ rest 2’
2x 4 Strict press + 7 Push Press (50-55% of 1RM SP)
2x 4 strict press + 5 Push Press (55-60% of 1RM SP)
* lower rep of PP --> increase weight
B.: 3 rds FT TC_12’
High Skill
6/4/2 BMU
8 alt. DB Snatch (22,5 / 15-17,5 kg)
8 alt. Pistol squat
20 m Moving Lunge
Low Skill
6/4/2 Box Jump to Bar Muscle Up or C2B
8 alt. DB Snatch (22,5 / 15-17,5 kg)
8 alt. hand Supported Pistol squat
20 m moving lunge
C.: 3 rds for quality
10 BB Biceps curl
10 Band Triceps Push-Downs
Wu.: 6’ Amrap
5/5 windmill @easy weight
20” Active Hang Alt. Knee Tucks
10 m Tiger walk
10 Arch rock
A.: 10’ amrap @ moderate weight 1x 12-16/8 – 12 KB kg
8/side Single Arm Suitcase Deadlift
6/side Single Arm R. Swing
6/side KB Squat Clean
4/side Push press
B.: 16’ Amrap @easy- low heart rate
2’ row/ski @ Nasal Breathing
7 Target burpee
14 Alt V up
2’ row/ski @ Nasal Breathing
28 MC
56 Du
ACC.:
3x10/side Side Bend
3x8/side Single Leg RDL with Kettlebell
WU.: 3 rds
10 alt. superman
6/6 single leg Glute bridge @ at 6 hold 10” on top
12 Dead bug
A.: 6 sets of
every 75”
1 Snatch Grip Deadlift
1 Snatch Grip High Pull
2 Low Hang Power Snatch
* same weight 55-60% of 1RM of Power snatch
B.: Every 4 min x 5 sets
6 T2B
9 Double DB Deadlift (2x22,5kg/ 15-17,5kg)
6 DB carry over the box *single weight (22,5kg/ 15-17,5kg)
12/9 cal row
Acc.:
3x10-12 Cuban Press @for quality
A.: 3 rds
10 supinated banded pull apart
14 alt. superman
6 snow angel + downward dog
B.: 5 sets
20 sec row *target 80%
10 down up
20 DU
30 sec row * target 65-70%
rest walk 60”
C.: 2x7’ amrap
1.
5 Burpee pull up
10 GTOH @ moderate weight
12/10 cal row/ski
rest 2’
2.
5/5 KB Offset push up
30 MC
12/10 cal row/ski
ACC.: 3x10/ side
Side plank rotation
Wu.:
5’ Amrap
10 cossack squat low switch
12 Bird dog for quality
12 tibialis raise
A.: 3 sets 2x16/12 kg
6 Dual KB Sumo DL
6 Dual KB power Clean
6 dual KB Rack Squat
* rest 40”
B.: STR rest 2’
Cyclist Front Squat 8,8 6,6 for quality!
* lower rep --> increase weight
C.: 3 rds TC 10’
250/210 m row
6/6 suitcase Split squat 2x24/16 kg
10/8/6 Pull-ups