Warm up:
3 sets
15/12 cal ski
5/5 lunge to step up
20 banded face up
:40 front plank
Strength:
Build to 3 Rm front squat
Back squat:
5 reps @68%
5 reps @72%
5 reps @76%
5 reps @80%
Metcon:
Amrap 5’
30/22 cal row
22,5 m hswlk / 50 m tiger walk / 4-6 wall walk
Amrap 5’
10 shuttle run 7,5 m <~> 7,5 m
4 rope climb
Amrap 5’
20/15 cal row
15 m hswlk / 30 tiger walk / 3-5 wall walk
Amrap 5’
7 shuttle run
3 rope climb
Accessory:
Emom 10’
10-15 t2b
Warm up:
3 sets
15/12 cal aab
10/10 single leg glute bridge
12 banded Z-press
16 starfish
Skill / strength
8 sets strict hspu
2 tempo negativ 1-3” deficit :05 sec
4 set strict hspu 60%
4 x 8 dumbbell bench press
Metcon:
3 rds
30 m hswlk / 60 m bear walk
15 pull up
800 m run /1000 m row
Accessory:
3 sets
max barbell biceps curl
max reps triceps w. band
Week 7.
Warm up:
3 rds
15/12 cal row
:45 monster walk
10 barbell upright row
15/15 side plank hip touch
Strength:
Squat clean + Split jerk
Build to a heavy double for the day 80%
Clean Pull: :30 x10=5min
2 reps 85%
Metcon:
3 rds
21 bar facing burpee
15 deadlift 60-100/30-60 kg
12-9-6 bar mu / burpee pull up
Accessory:
1:30 x8 sets Farmer lunges
1 min bear walk forward back
Warm up:
3 rds
15/12 cal
10/10 cossack squat
10 ring row :02 at pause top pos.
16 starfish
Strength:
Back squat
1x8 @62%
1x8 @67%
1x6 @75%
1x6 @81%
Front squat
1x5 @60%
1x5 @70%
1x5 @75%
1x5 @80%
Metcon:
Amrap 5’
24 alt pistol
20/15 cal aab
6 wall walk
2 min rest
Amrap 5’
100 du / 200 su
20/15 cal cardio row
6 d-ball / sand bag clean 70/50 kg
2 min rest
Amrap 5’
18 alt pistol
15/12 cal aab
4 wall walk
2 min rest
Amrap 5’
75 du / 150 su
15/12 cal row
4 d-ball / sand bag clean 70/45 kg
Accessory:
Emom 8’
unbrpken 10-15 t2b
Warm Up:
15/12 cal skierg
50 single under
10/10 single arm ring row
:30 banded deadbug
Skill / Strength:
10 min
Practice: Ring or Bar Mu/ chest to bar / kipping butterfly pull up
Rx: Max unbroken ring or bar muscle up
3 sets: 3x 5-8 Ring or Bar mu
4x8 strict press @58-68%
Metcon:
4 rds
7 hang clean 60/40 kg
7 stoh 60/40 kg
7 front squat 60/40 kg
7 bar facing burpee
50 du / 100 su
Accessory:
4 rds
10-15 sttb
10/10 single arm dumbbell row
15/15m kettlebell overhead carry
Warm up:
3 rds
15/12 cal row
10 goblet sq
15 banded face pull
:30/:30 pallof press
Strength:
Squat clean + split jerk + squat clean + split jerk
2 x (1+1+1+1) @83%
3 x (1+1) @85-90%
Emom 8’
1-4 rds: 2 reps @73%
5-8 rds: 1 reps @76%
Metcon:
For time:
400 m run
3 rope climb
21 thruster 40/30 kg
300 m run
2 rope climb
15 thruster 40/30 kg
200 m run
1 rope climb
9 thruster 40/30 kg
Accessory:
Dumbbell farmers lunges
1:15 x 7:30 (6sets)
10 reps
3 rds
:40-1:00 sorenson hold
Warm up:
3 sets
15/12 cal cardio
5 straight leg box jump
10 sots press w. BB
:30/:30 side plank
Strength:
Squat snatch
3x2 @75-80%
2x1 @82-87%
Snatch pull: 3x3 @90-95%
Metcon:
3 rds
30 box jump overs
20 t2b / ghd sit up / weight sit up
Accessory:
4x
10/10 single arm dumbbell press
3-5 ring mu / bar mu / strict pull up
Warm up:
3 sets
15/12 cal row
10/10 half knee soulder pree
10 goblet sq
5 half burpee
Skill / Practice / Strength:
8-10 min Ring mu, bar mu, du, hswlk, practice
5 rds
6 shoulder press with barbell
Metcon:
Every 3 min x 5
5 Power clean 60/40 kg
5 Thruster 60/40 kg
5 Front squat 60/40 kg
50 du
3x 90 sec max cal row
Accessory:
3 sets
8/8 bulgarian squat
8/8 windmill heavy kb
Warm up:
15/12 cal row
10/10 suitcase deadlift
15 band pull appart
:30 banded psoas march
Strength:
Front squat
1x10 @57%
1x8 @62%
1x6 @67%
1x6 @71%
1x6 @76%
Back squat
1x5 @60%
1x5 @70%
2x5 @75%
Metcon:
Amrap 5’
60 du / 120 su
10 power clean & jerk 60/40 kg
Rest 90 sec
Amrap 5’
6 shuttle run 7,5m-7,5m
10 Ohs 60/40 kg
Rest 90’
Amrap 5’
50 du/100 su
8 clean & jerk 60/40 kg
rest 90’
Amrap 5’
5 shuttle run
8 ohs
Accessory:
Emom 6’
10 -15 t2b
Warm up:
3 sets:
15/12 cal aab
15 banded good morning
8/8 single arm kettlebell bottoms up press
10 straight leg sit up
Skill / Strength:
8 sets:
2 tempo negatives t 1-3" deficit (tempo :05)
3x strict handstand push up 60% / box pike push up / dumbbell z-press
Bench press: 4x8 58-68%
Metcon:
Every 4' x 4 btw sets 1min rest
15 cal aab / 20 cal row / bikeerg / skierg
8 sand bag clean / med ball
15 m hswlk 7,5m - 7,5m no fail / 30 m bear walk
2 peg board climb / 8-12 strict pull up / band pull up / jumping pull up
Accessory:
3-4 sets
10/10 one arm dumbbell bench row
25 band triceps