Warm up:
3 sets
15/12 cal aab
:40 monster walk
20 banded face pull
10/10 side plank rotation
Skill / Strength
Estabilish set of max unbroken strict handstand push up
2x50%
5x6 dumbbell bench press
Metcon:
Amrap 20’
50/40 cal aab
15 m handstand walk / 30 bear walk
2 heavy power clean 90/60 kg
2 rope climb
Accessory:
D-ball / sand bag bear hug hold
5x1:00
5x8-12 chin up
11 Week.
Warm up:
3 sets:
15/12 cal row
10/10 cossack squat
5 tall jerk / basic:
:30 hollow hold
Strength:
Squat Clean + Split Jerk
Build to heavy single or 1 Rm for today 95-100% +
Clean Pull:
Every :45 x 6:00 (8sets)
1-4 sets: 2 reps + 5-10 kg
5-8 sets: 1 rep + 5-10 kg
Metcon:
9-15-21-15-9
Overhead Squat / front squat 45/30 kg
Bar facing burpee
Accessory:
Every 1:30 x 9:00 (6sets)
10 reps Dual dumbbell overhead lunge
Warm up:
3 min cardio
Emom 6
10 jumping air squat
20 banded pull apart
30 bw russian twist
Strength:
Pause squat : 2sec hold bottom
Every 2:00 x 8:00 (4sets)
Sets 1-2: 3 reps 63%
Sets 3: 3 reps 68%
Sets 4: 3 reps 72%
Metcon:
Emom 32'
1: 14/11 AAB
2: 5 chest to bar + 3-5 bar mu / band pull up +bar mu or jump bar mu
3: 15/12 cal row
4: 10 d ball bear hug squat 70/45 kg
Accessory:
Streching
Warm up:
3 sets:
15/12 cal row
10 overhead sq w. pvc
10 pvc pass through
:20/:20 pallof press
Strength:
Squat snatch
5x1 @87-93%
3 position snatch deadlift : 4x2 /:02 pause @+10kg
Metcon:
4rds
400 m run
9 power snatch 60/40 kg
21 lateral burpee over bar
Accessory:
3x1min handstand hold /free/wall
Warm up:
3 sets
15/12 cal row
10 alt scorpio
10 scapula pull up
5 reverse burpee
Strength:
4 rds
500 m run / 600 m row
10 strict pull up
10 dumbbell bench row
4 rds
500 m run / 600 m row
10 bench press bodyweight
10 clap push up
4 rds
500 m run / 600 m row
10 ghd sit up with med ball
10 sttb
Streching
Warm up:
3 sets
15/12 cal row
10/10 bodyweight bulgarian split squat
20 band pull apart
50 single under
Strength:
Front Squat
1x8 @70%
1x8 @67%
1x6 @76%
1x6 @81%
Back Squat
1x5 @70%
1x5 @75%
2x5 @80%
Metcon:
Amrap 6'
100 du
600/500m row
rest 3:00
Amrap 6'
20 single dumbbell box step over
600/500 m ski
rest 3'
Amrap 6'
80 du / 160 su
500/400 m row
rest 3'
Amrap 6 '
16 single dumbbell box step over
500/400 m ski
Accessory:
Emom 6'
1: 8-12 ttb
2: 8-12 ghd sit up
Warm up:
3 sets
15/12 cal ski
20 bodyweight
10 ring kip swing
12/12 Side plank hip touch
Skill / Strength:
4x60% Ring Mu
Every 2:00 x 8:00 min 4sets
0:40 Ring push up
5x6 @61-71% strict press
Metcon:
800 m run / 1000 m row
20 burpee pull up
20 devils press
150 du / 300 su
20 cal aab
20 clean 85/60 kg
Accessory:
5x50 m dual kettlebell front rack carry
3x10-15 Kettlebell seal row
Week 10.
Warm up:
2 sets:
15/12 cal row
15 banded glute bridges
10/10 single dumbbell upright row
6 alt rdl+3 muscle clean+3 tall clean +3 split jerk
20 herls over dumbbell
Strength:
Squat clean + split jerk
4x(1+1) every 2:30 x4 @87-93%
every :30 x 10sets
1 clean pull 93%+
Metcon:
5 wall walk
15 m d-ball carry bear hug 70/45 kg
21 thruster 30-45/15-25 kg
5 wall walk
15 d-ball carry
15 thruster 40-65 / 20-40 kg
5 wall walk
15 m d-ball carry
9 thruster 50-75 / 25-50 kg
5 wall walk
15 m d-ball carry
3 thruster 60-85 / 30-60 kg
Accessory:
Every 1:15 x7:30 (6sets)
Dual dumbbell oh lunges
:45 sorenson hold
Warm up:
3 sets
15/12 cal aab
20 bodyweight lunge
8/8 single arm ring row
:20 Hangong L-sit hold
Strength:
Squat snatch: 5x1 @85-90%
Snatch deadlift: 5x2 3 position snatch deadlift :02 pause position
Metcon:
10 rds
9 deadlift 70/45 kg
6 hang power clean 70/45 kg
1 rope climb
200 m run
Accessory:
4x10/10 Seated single arm dumbbell press
Warm up:
3 sets
15/12 cal row
10 scapula pull up
10 alt scorpio
10 lunge
Strength:
Emom 15’
10 pull up
10 shoulder press
15 weighted sit up
Metcon:
3 kor
30 dumbbel snatch
30 oh alt lunges
30 sit up
Accessory:
4 sets
20 barbell biceps
20 barbell triceps