Week 5
Warm up:
3 sets:
15/12 cal row
20 banded glute bridge
8 jerk stace strict press w bb
12/12 side plank rotation
Strength:
Squat clean + split jerk + squat clean + split jerk
3x(1+1+1+1) 80 %
Squat clean + split jerk
2x(1+1) 85 %
Deadlift: :45x6=8sets
1-4 sets 2 reps 70%
5-8 sets 1 rep 73%
Metcon:
80 wall ball 9/6
20 bar muscle up / burpee pull up
40 burpee over parallette
Accessory:
Emom 6’: 8 reps dumbbel farmers lunge
3x1 min banded deadbug
Warm up:
3 sets
15/12 cal aab
8/8 lateral box step
10 sots press
:30 ohs bottom hold
Strength:
Squat snatch
2x2 @76%
2x1 @71%
snatch pull to hold + snatch pull
3x1+1 @80-85%
Metcon:
4 rds
5 power snatch 67,5 %
15 chest to bar
20 single leg box step over 22,5/15 kg
1 min rest btw rds
Accessory:
Emom 8’
2-5 wall walk
Warm up:
3 sets
50 jumping jack
20 hip thrust
10 scapula pull up
5 reverse burpee
Strength:
Emom 35'
1: 15/12 cal cardio
2: 10 Double Kettlebell swing 24/16
3: 15 abs roll
4: 10 renegade row + push up
5: 12 back squat 60/40 kg
6: 25 ghd back extension
7: rest
Streching
Warm up:
15/12 cal row
15 goblet squat
15 banded upright row
:30/:30 side plank
Strength:
Back squat
1x3 @55 %
1x3 @59%
2x3 @63%
Front squat
1x3 @55%
1x3 @59%
2x3 @63%
Metcon:
Amrap 4’
30 burpee
40/30 cal row
30 alt pistol
3 rope climb
rest 2
Amrap 5’
30 burpee
40/30 cal row
30 alt pistol
3 rope climb
Rest 2’
For time
30 burpee
40/30 cal row
30 alt pistol
3 rope climb
Accessory:
Tabata v-up 20’ work/10 rest
Warm up:
3 rds
15/12 cal
20 banded good morning
10/10 single arm ring row
:40 front plank
Strength:
3x10 strict press banded kettlebell on barbell
3x10/10 top down gorilla row
2x Max unboken Diamond push up
Metcon:
3 rds
30 m dual kettlebell front rack carry 24/26
20 cal row
10 push press
5 wall walk
Accessory:
3 sets
:20 hollow rock
:20 hollow hold
:20 arch rock
:20 arch hold
Warm up:
3 sets
15/12 cal row
8/8 side lunge
8 split stance strict press (empty bb)
16 candlestick toe touch
Strength:
Squat clean + split jerk + squat clean + split jerk
3 x (1+1+1+1) 80%
Squat clean + split jerk 2 x (1+1) 85%
Deadlift: Emom10
2 reps 65%
Metcon:
For time
30 thruster 30/20 kg
10 lateral burpee
20 thruster 40/30 kg
20 lateral burpee
10 thruster 50/35 kg
30 lateral burpee
Accessory:
3 rds
1 min plank
20 arch rock
Warm up:
3 sets
15/12 cal row
20 plate hop
10/10 single arm dumbbell upright row
16 heels over db-kb
Strength:
Squat snatch:
2x2 @78%
2x1 @78%
Snatch pull to hold + Flotating Snatch pull + Snatch pull
3x(1+1+2) @86-91%
Metcon:
Every: 2:00 x 12:00 (6sets)
15 wall ball 9/6kg
12 Hang power clean 60/45kg
In remaining time Max rep toes to bar
Accessory:
4 rds
10/10 Single arm Incline Dumbbell Bench press
15 ring push up
8-12 strict ring pull ups
:45-1:15 plank
Warm up:
3 sets
15/12 cal cardio
20 hip thrust
10 scapula pull up
5 reverse burpee
Strength:
Emom 35'
1: 50 du / 100su
2: 10 Kettlebell thruster 24/16
3: 15 ttb
4: 20 ring dip / ring push up
5: 12 lunges 60/40 kg
6: 25 ghd back extension
7: rest
Streching
Warm up:
3 sets
15/12 cal aab
10/10 rotating lunge
5 inchworm
:30 front plank shoulder tap
Strength:
Front Squat
1x10 @57%
1x8 @67%
1x6 @71%
1x4 @76%
Back Squat:
1x5 @60%
3x5 @70%
Metcon:
Amrap 4
8 shuttle run 7,5 - 7,5 m = 15 m = 1 rep
6 bar mu / burpee pull up
7,5 m hswlk / 3 wall walk
2' rest
Amrap 4
12/9 Cal row
12 lateral burpee over row
2' rest
Amrap 4
7 shuttle run
5 bar mu / burpee pull up
7,5 m hswlk / 2 wall walk
2' rest
Amrap 4'
10/8 cal row
10 lateral burpee over row
Accessory:
Emom 10'
10 Ghd sit up + 10 Ghd back extension
Warm up:
3 sets
15/12 cal ski
20 banded glute bridge
10/10 half kneeling single arm strict press
0:30 hollow hold
Skill / Strength:
8 sets
2 tempo negatives Strict handstand push up 0:05 tempo from top to bottom
5 sets
1 RM 50% SHSPU
3x10 Dumbbell bench press
Metcon:
4 rds
3 rope climb RX leg less
6 sand bag / slam ball clean
30 m sand bag / slam ball bear hug carry
15 m hand satnd walk / 30 m bear walk
Accessory:
4 sets
10 barbell biceps curls
10 dumbbell hummer curls