Week 5
Wu.: 5’ Amrap
20” HS Hold
14 Low switch Cossack Squat
15 m Bear walk
10 Dead bug
A.: 8’ _ 50” work -10” rest
1. 1 Air squat + 2 R Lunges
2. 25” Plank + 25” plank Twist
3. 3 Down up + 2 push up
4. 25” hollow hold + 25” Tuck up
B.: 18’ Amrap
row/ski @ Nasal Breathing
at 3’,9’,15’
10 Double KB Floor press
8 plank to Push up
at 6’,12’,18’
10 Double KB Bent over row
8 push up
C.: 4’ hollow rock
*at each interruption do 10 Arch rock
D.: Stretching
Week 5
WU.: 6’ Amrap
5/side KB Bottom-up press @easy weight
5/side KB Snatch High pull @easy weight
10 Alt. Deep Squat with Thoracic Rotation
6/side Single leg RDL @no weight
A.: Snatch Complex 2x80%, 3x85%, 1x90% of 1 RM PS
1 Snatch Grip DL
1 Snatch High pull
1 Low hang Power Snatch
1 Hang Power Snatch
*rest 90”
B.: 5 rds TC_15’
8 T2B
40 m Mixed KB Rack Suitcase Carry 2x 24/ 16 kg
7 Thruster 52,5 kg/ 35 kg
40 DU
C.: 3 rds
12 Powerband Seated Row
* rest 20”
10 Double DB Lateral Raise
*rest 40”
Week 5
A.: 5’ Amrap
10-10 X Band Walks
20” Hollow Hold
6 Kang squat
5 Hindu push-up
B.: 3 sets 1x16/12 kg TC_8’
8 Suitcase DL Right (R)
6 R. Swing R
4 KB Snatch high pull R
6 Dead Snatch R
8 KB offset push up R
Then, Left (L), R, L, R, L
* no rest btw. sides
* R + L = 1 set
C.: Emom 20’
1. 210/180 m Row
2. Max Double DB Deadlift 2x 20-22,5kg/ 15-17,5 kg
3. 10 DB Facing Burpees
4. Max Alt. DB Hang Power Celan & Jerk
5. Rest
*at the 2. and 4. min. try to not take down
D.: Tabata in 4 minutes
Squat with Wall Ball
Wall Ball Hollow rock
ACC.: 3 sets Sandbag Bearhug Hold
1. 90”
*rest 45”
2. 75”
*rest 35”
3. 60”
Week 5
A.: 5’ Amrap
15”/side Side plank Rotation
25” wall sit alt. leg raises
12 Alt. superman
10 Downward dog toe touch
B.: STR. E2MOM
Cyclist Front Squat 5,5,4,4,3,3 reps, rest 90”
Tempo 3035
3 – Moving down, use 3 seconds to squat to full depth
0 – Hold for 0 seconds at the bottom (do not pause)
3 – Moving up
5 – Start the next rep after 5 seconds
* increase weight every rds
C.: Amrap & FT
Amrap 6’
8 Pull-ups
10 step suitcase walking lunges 2x24/16 kg
5 Box jump 60/50 cm
10 R. Swing 24/16 kg
*rest 90”
3 rds FT TC 10’
2 Rope climb
20 Jumping Lunges (no weight)
15 R. Swing
10 KB (1x24/16 kg) Carry over the box 50/40 cm
ACC.: 3 rds
10/side Side plank Row
Week 4
Wu.: 3 rds
20” reverse plank alt. leg raises
12 Frog Bridge
10 Ring row
14 Cross Jack
A.: 6’ Amrap
12 R. swing
10 Down up
4 Atomic sit up
10 push up
B.: 2 rds For Time (with a Partner) TC 25’
20 Hang Power Cleans 50/32,5 kg
160 m (R1) / 320 m (R2) Shuttle Run (together)
10 Cluster 50/32,5 kg
15 Syncron bar facing burpee
400 SU
30 Push Jerk 50/32,5 kg
1200 m (R1) / 600 m (R2) Row
C.: 3 rds
45” plank to push up
*rest 35”
Week 4
Wu.: 3 rds
20” reverse plank alt. leg raises
12 Frog Bridge
10 Ring row
14 Cross Jack
A.: 6’ Amrap
12 R. swing
10 Down up
4 Atomic sit up
10 push up
B.: 2 rds For Time (with a Partner) TC 25’
20 Hang Power Cleans 50/32,5 kg
160 m (R1) / 320 m (R2) Shuttle Run (together)
10 Cluster 50/32,5 kg
15 Syncron bar facing burpee
400 SU
30 Push Jerk 50/32,5 kg
1200 m (R1) / 600 m (R2) Row
C.: 3 rds
45” plank to push up
*rest 35”
Week 4
Wu.: 5’ Amrap
6/side single leg bridge; at 6 hold 10”
14 Tiger position Sh. taps
1/ TGU @easy weight
5/side Windmill @easy weight
A.: STR
2x 3 strict press + 5 push press
3x 2 Strict press + 4 Push press
* increase weight every rds
* rest 90”
B.: Amrap 12’
High skill
2-3 RMU
6 Hang Clean and Jerk 45-50kg / 35-30 kg
10 m HSW
5 Devil press 2x 17,5-20kg/ 10-12,5 kg
Low Skill
3-4 Leg-Assisted Ring Muscle-Up
6 Hang Clean and Jerk 45-50kg / 35-30 kg
3 Wall climb / 10m R. bear walk
5 Devil press 2x 17,5-20kg/ 10-12,5 kg
C.: 3 rds
10 BB Bent over row
*10” rest
10 Chin-up / Ring Low row
*try to unbroken
*rest 2’ btw sets
Week 3
Wu.: 5’ Amrap
5 Goblet Kang Squat @easy weight
10 m Tiger walk
25” wall seat
10 Alt. Superman
A.: 9’ Emom 45”-15”
WB Squat Clean
10 MC + 2 Down up
4 Wb R. Twist + 4 Wall Ball sit up
B.: 6 rds TC_18’
500/420 m row * nasal breath
*rest 60” btw. rds.
C.: 20-16-12
Superman
Crunches
*no rest
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