WEEK 5 DAY 4
WU.: 3 RDS
5/5 HALF KNEELING WEIGHTED SHIFT
5/5 LOW COSSACK TRANSITION
10 SQUAT HIP ROTATION
A.: 4 RDS
6,4,3,2 BSQ 20X1
*30” REST
10-15 STRICT KNEE TO ELBOW
*90-120” REST
B.: FT 4 RDS TC 15’
20/15 CAL ROW
14 TALL PLANK KNEE TO ELBOWS (R+L=1)
10 DB GOBLET BOX STEP OVERS
6 ALT. SA DEVIL PRESS
C .: 2 SETS
10/10 KNEE OVER TOE SPLIT SQUAT 20X0
*30” REST
10 BB OF DB SEATED GM
*90” REST
D.: STRETCHING
COUCH STRETCH
HEEL SIT
ELEVATED PIGEON
WEEK 5 DAY 3
WU.: 2 RDS
90” CARDIO
5/5 SHINBOX THORACIC ROTATION
30”/30” SL GLUTE BRIDGE ISOMETRIC
A.: EMOM 10’
1 HANG SQUAT SNATCH + 1 OVERHEAD SQUAT
B.: 4 RDS
5,5,4,4 DEFICIT SNATCH PULL
*REST 90-120”
C.:
EVERY 5 MINS X 3 SETS
12 ANCHORED SIT-UPS
14 DB DL 2X 22,5/15KG
16 WB
500/400 M ROW
D.: STRETCHING
PIGEON STRETCH
BUTTERFLY STRETCH
COBRA STRETCH
WEEK 5 DAY 2
WU.: 2 RDS
1’ CARDIO
6 REPS BANDED SHOULDER FLEXION *5” RAISE INTO THE STRETCH PIS. + 2-3” HOLD
5/5 FORWARD SHOULDER WALL CIRCLES *SLOW
5/5 KB WINDMILL @EASY
10 KB SDLHP @EASY
A.: 3 SETS
2 PUSH PRESS*REST ON EACH REP AT SHOULDER - NO TOUCH AND GO
3 PUSH JERK *REST ON EACH REP AT SHOULDER - NO TOUCH AND GO
*30” REST
3-5 STRICT HSPU OR DEFICIT STRICT HSPU 21X1
*REST 2’
B.: 4 RDS FOR TIME_ TC 6 ’
6-8 RING DIPS
6-8 PENDLAY ROW 45 - 55KG/25 - 35KG
20-30 DU
REST 1’
4 RDS FOR TIME_ TC 6’
5-6 STRICT PULL-UPS OR BANDED PULL-UPS
5-6 HANG POWER CLEANS 45 - 55KG/25 - 35KG
5-6 PUSH PRESS 45 - 55KG/25 - 35KG
C.: 2 SETS
12-16 ALTERNATING DB GLUTE BRIDGE BENCH PRESS 30X0
45” REST
6-8/ARM SINGLE ARM DB TORSO ROW 30X1
90” REST
D.: STRETCHING
KNEELING TRICEPS STRETCH
BENCH SHOULDER FLEXION WITH THORACIC MOBILIZATION
SUPINE BENCH WEIGHTED CHEST OPENER
SEATED BARBELL SHOULDER EXTENSION STRETCH
WEEK 5 DAY 1
WU.: 2 RDS
1’ CARDIO
5/5 SHINBOX THORACIC ROTATION
30”/30” SINGLE LEG GLUTE BRIDGE ISOMETRIC
5 BW JEFFERSON CURL
A.: 3 RDS
8,6,4 BACK RACK BOX SQUAT 21X1
*20-30” REST
6-8 DUAL DB HANG SQUAT CLEAN *WITHIN 20-25 SEC
*2’ REST
B.: EMOM 12-15’
1ST 10 ALTERNATING BARBELL FRONT RACK REVERSE LUNGES
2ND 15-30” L SIT FLUTTER KICK
3RD 10” CARDIO SPLINT + 30” MODERATE
C.: 2 SETS
10/10 SINGLE ARM HAND SUPPORTED RDL 20X0
*REST 30”
8-10 NORDIC HAMSTRING CURLS 20X0
*1’ REST
D.: STRETCHING
FROG STRETCH
MIDDLE SPLIT
MIDDLE SPLIT WITH KNEE BENDS
BOTTOM OF SQUAT HOLD
Week 4 Day 6,7
WU.: 2 RDS
4 KANG SQUAT
10 M BEAR WALK
40” CARDIO
3 REVERSE BURPEE
A.: 8’ AMRAP _ KB COMPLEX
6/6 SINGLE ARM KB SUITCASE DL
12 R SWING
6 KB KANG SQUATS
12 KETTLEBELL HORN GRIP SHOULDER FRONT RAISE
B.: FT_3 RDS_TC 16’
200M RUN
8/8 DUMBBELL SINGLE ARM OVERHEAD REVERSE LUNGE
16 WB
6 DB FACING BURPEE
200M RUN
16 OVERHEAD WB SIT UP
16 ALT HANGING KNEE TUCK
6 DB FACING BURPEE
C.: 3 RDS
10-15/SIDE DUMBBELL/ PLATE SIDE PLANK ROTATION
*REST 30”
6-10 RING BODY SAW
*REST 30”
Week 4 Day 6,7
WU.: 2 RDS
4 KANG SQUAT
10 M BEAR WALK
40” CARDIO
3 REVERSE BURPEE
A.: 8’ AMRAP _ KB COMPLEX
6/6 SINGLE ARM KB SUITCASE DL
12 R SWING
6 KB KANG SQUATS
12 KETTLEBELL HORN GRIP SHOULDER FRONT RAISE
B.: FT_3 RDS_TC 16’
200M RUN
8/8 DUMBBELL SINGLE ARM OVERHEAD REVERSE LUNGE
16 WB
6 DB FACING BURPEE
200M RUN
16 OVERHEAD WB SIT UP
16 ALT HANGING KNEE TUCK
6 DB FACING BURPEE
C.: 3 RDS
10-15/SIDE DUMBBELL/ PLATE SIDE PLANK ROTATION
*REST 30”
6-10 RING BODY SAW
*REST 30”
WEEK 4 DAY 5
WU.: 2 RDS
1’ CARDIO
10 DB PULL OVER 2-3” HOLD
2/2 TGU @EASY WEIGHT
30” SUPINATED PASSIVE HANG
A.: EVERY 2 MINS X 6 SETS
1 SEGMENT POWER CLEAN
2 HANG CLEAN HIGH PULL
3 HANG POWER CLEAN
4 HANG POWER CLEAN BELOW KNEE
B.: 8 RDS FT_TC 10’
OPTION 1
100 M RUN
2-3 RMU
4-6 HRPU
OPTION 2
8 RDS FT_TC 10’
100 M RUN
2 RING DIP
2 STRICT PULL UP
4 PUSH UP
C.: 2 SETS
6-8/ARM TOP-DOWN ALT. DB CURL 20X0
*REST 20"
45” HEEL TAPS
*REST 45-60”
D.: STRETCHING
TWISTED CROSS
PASSIVE RING HANG
THREAD THE NEEDLE
WEEK 4 DAY 4
WU.: 3 RDS OF
6 REVERSE NORDICS
5/5 SHINBOX SWITCH
10M DUCK WALK
A.: 3 SETS
8,6,4 BSQ 30X1
*REST 30”
30-45” WEIGHTED PLANK
90-120”
B.: 14’ AMRAP
5 POWER MAKERS 2X 22,5KG/ 15KG
10 SIDE PLANK HIP TAPS R
10 SIDE PLANK HIP TAPS L
10 BOX STEP UP 24/20”
C.: 3 SETS
8/8 KNEE OVER TOE SPLIT SQUAT 20X0
*30” REST
8 BB OR DB SEATED GOOD MORNING 2111
*75-90” REST
D.: STRETCHING
COUCH STRETCH
PIRIFORMIS WALL STRETCH
SADDLE POSE
WEEK 4 DAY 3
WU.:
90” CARDION
THEN, 2 RDS OF
5/5 SHINBOX HIP EXTENSION + SWITCH
5/5 SINGLE LEG HIP THRUST MARCH
10 MIDDLE SPLIT WITH KNEE BANDS
A.: EMOM 10’
1 HANG POWER SNATCH + 1 HANG SQUAT SNATCH + 1 OVERHEAD SQUAT
B.: 4 SETS
DEFICIT SNATCH GRIB DEADLIFT 31X1
3,3,2,2
*REST 90-120”
C.: EVERY 5MIN X 3 SETS
RUN 300 M
6 DB BURPEES
12 DB DEADLIFTS 2X 22,5KG/17,5KG
24 ANCHORED SIT UP
D.:
MIDDLE SPLIT
T-SPINE CAN OPENER
BUTTERFLY STRETCH
SHINBOX HIP ER STERTCH
WEEK 4 DAY 2
WU.:
2 rds
40” CARDIO
6 REPS BANDED SHOULDER FLEXION *5” RAISE INTO THE STRETCH PIS. + 2-3” HOLD
5/5 FORWARD SHOULDER WALL CIRCLES *SLOW
5/5 KB WINDMILL @EASY
10 KB SDLHP @EASY
A.: 3-4 SETS
3 PUSH PRESS *REST ON EACH REP AT SHOULDER - NO TOUCH AND GO
2 PUSH JERK *REST ON EACH REP AT SHOULDER - NO TOUCH AND GO
REST 30”
4-6 STRICT HSPU OR DEFICIT STRICT HSPU
REST 2’
B.: 4 RDS FOR TIME
6-9 STRICT RING DIPS
12 DUAL KB PENDLAY ROW 2X20KG/2X12KG
45 DU
6’ TC
2’ REST
4 RDS FOR TIME
10 DUAL KB CLEAN 2X20KG/2X12KG
8 DUAL KB PUSH PRESS 2X20KG/2X12KG
6 STRICT PULL-UPS OR BANDED PULL-UP
6’ TC
C.: 2 SETS
12-16 ALTERNATING INCLINE DB BENCH PRESS 20X0
REST 45”
6-8 BANDED CHAINSAW ROW 30X0
REST 90”
D.: STRETCHING
KNEELING TRICEPS STRETCH
BENCH SHOULDER FLEXION WITH THORACIC MOBILIZATION
SUPINE BENCH WEIGHTED CHEST OPENER
SEATED BARBELL SHOULDER EXTENSION STRETCH