Monday – rest day
Tuesday
Activation prep
2-3 Sets:
1:00 Cardio (easy to moderate)
5 Inchworms
7/7 S.A DB Press (light to moderate)
: HS Hold
7/7 S. A High Pull
20 Step Back Lunges
WOD Strength
A.2
5 sets Hang Cleans + Push Jerk – Barbell Cycling
10-8-6-4-2rep
*build up to a heavy 2 power clean in 12 min.
*start at 6/10RPE
*rest after each set
A.3
4 set á 3 Position Pause Clean DL
*all lyfts at 95-100% 1 RM Clean
*you will pause for 2s at just above the ground, bellow the knee, mid tigh
*remember to pause on the way up and DOWN.
*use straps!
WOD Metcon
B.
– RX –
20 STOH 50/40
7.62m HS Walk
20 Hang Power Cleans 50/40
20 Front Rack Lunges 50/40kg
Rest 5 min
10 STOH 40/30
7.62m HS Walk
10 Hang Power Cleans 50/40
20 Front Rack Lunges 50/40kg
TC each set 8:00
– scale –
20 STOH 40/30
7.62m HS Walk
20 Hang Power Cleans 40/30
20 Front Rack Lunges 40/30kg
Rest 5 min
10 STOH 40/30
7.62m HS Walk
10 Hang Power Cleans 40/30
20 Front Rack Lunges 40/30kg
TC each set 8:00
Wednesday
Activation prep
2-3 Sets
1:30 Row OR Bike build from easy to moderate
5 Inchworm to push up
10 lateral hops over bar
WOD Strength
A2
1 Power Snatch + 1 OH Squat Barbell Cycling
10-8-6-4 reps total
*we want each rep and set as fast is posible
*move up in weight each set
*start at a 6/10 RPE and end at 7-8/10 RPE
A.3
4×3 Floating Snatch Deadlift
@100% 1 RM Snatch / @100 / @105% 1 RM Snatch
* On the eccentric, go down until JUST befoure the BB touches the ground
but dont let it touch! You’ll the move immediatly into next rep
WOD Metcon
B.
For Time:
100/80 cal Echo Bike OR 160/140cal Row
*every OTM perform 5 lateral burpees
TC 15 minutes
Thursday
WOD Strength
WOD 60min for active recovery
Endurance Cardio
*Chose cardio maschine of your choise
8 min at RPE 3
-rest 1:00 –
– tehn –
3 sets w 45s rest b/t sets
800m at RPE 5
1000m at RPE 3-4
*no rest b/t the 800m to 1000m
– rest 1:00 –
– then –
6x (150m at RPE 10, 1 min at RPE 2-3)
30s rest b/t sets
Friday
Activation prep
3 Sets
15/12 cal Bike OR Row
25 Single Unders
15 Plate Hops
10 Front Squats Empty Bar
WOD Strength
A.2
Tempo Front Squats 4 set á 3 rep
3s Down, 3s Hold in bottom
@6.5/10RPE Front Squat/@7/10RPE/
@8/10 RPE/ @8.5/10RPE
*tempo is the priority!
A.3
Push Jerk BB Cycling
10-8-6-4-2 rep
*rest 60s b/t sets
*move up in weight each set
*keep your movement fluid and precise
WOD Metcon
B.
– RX –
For Time:
50 Double Unders
15 Front Squats 70/45kg
100 Double Unders
15 Front Squats 70/45kg
50 Double Unders
TC 8 minutes
– scale –
For Time:
30 Double Unders
15 Front Squats 60/35kg
75 Double Unders
15 Front Squats 60/35kg
30 Double Unders
TC 8 minutes
*sub DU to SU 2 for 1
*FS weight 65% or less of 1 RM
Saturday
Activation prep
6-8 minutes
1:00 Cardio (easy to mod)
12 Hollow Rocks
10 Bar hanging Kip To Swing
Then
BB prep – Snatch
WOD Strength
A.
Snatch
Build Up to 1 rep á 70-80% 1 RM and then perform 5 PERFECT singles
TC 10:00
A.1
Clean & Jerk
Build Up to 1 rep á 70-80% 1 RM and then perform 5 PERFECT singles
TC 10:00
A.2
Back Squat 7 Set á 1 rep
*Take 7 total sets to build to a heavy single for the day.
*Including your worm ups.
TC 12:00
WOD – Metcon
B.
– RX –
AMRAP 8 min
12 Shuttle runs 7.62m
16 Toes to Bar OR GHD sit Ups
– scale –
12 T2B OR sub T2B to 20 V-Ups OR Alt. V-Ups
Sunday
TEAM-WOD
A.
18 min AMRAP
600 m Run, Row or Ski. Optional Echo Bike 40 cal (divide anyhow)
40 Synchronized squats
80 Double unders (divide anyhow)
40 Synchronized Situps
600 m Run, Row or Ski. Optional Echo Bike 40 cal (divide anyhow)
1 min Rest
and then
B.
18 min AMRAP
600 m Run, Row or Ski. Optional Echo Bike 40 cal (divide anyhow)
40 Pushups divide anyhow but to count the reps teamie holds a pushup plank
40 Boxjumps alternating one rep each
40 Knee raises divide anyhow but to count the reps teamie also hangs on the bar
600 m Run, Row or Ski. Optional Echo Bike 40 cal (divide anyhow)
STRENGTH
A.
4 x E3,5M
20 m Heavy farmers carry with 5 Deadlifts in the start and at the end.
10 Alternating Left Right arm DB push press
B.
4 x E3,5M
20 – 40 m ball carry
6 – 12 Bar dips. Partner assisted on feet i optional
C.
4 x E3,5M
10 – 15 KB cyclist squats
6 – 12 Strict pronated pullups. Partner assisted is optional