Monday
Tuesday
General Warmup
3 Rounds For Quality
5 Kneeling Push-ups
5 Scapula Pull
6+2+6 double dumbbells hang Clean + double dumbbells Shoulder Press + double dumbbells Push Press
Specific Warmup
Double Unders
– 3 times alternating 15″ slow Single Unders and 15″ fast Single Unders
– 3 Slow High Jumps Single Unders
– Double tap with hands on quads during jump find rhythm
– 1′ Double Unders Trial
Toes to Bar
– 10 Stiffed Legs V-Ups raise PVC with your hands
– 2×5 Bar Swings
– 2×5 Kipping Stiff legs Raises (find max height without losing rhythm)
– 1′ Toes To Bar Trial
Shoulder to Overhead
– 8 x Body Weight Jump and land (hands on shoudlers) – focus on hip engagement
– 8 x Body Weight Jump and land with arms extension – focus on timing
– 5+5 of Behind the Neck Push Press + Behind the Neck Push Jerk @empty bar
– 5 Push Jerk with 2″ stop in power position during dip and also during catch @ empty Bar
– 5 Push Jerk with 2″ stop only during catch position @ empty Bar
– 5 Push Jerk – no catch & go @ empty Bar
– 5 Push Jerk Catch & go @ empty Bar
– load barbell and go by triple
Work Capacity
5 Rounds For Time – CAP
3 Shoulder to Overhead 70/45Kg
20 Push-ups
then 3 Rounds of
15 Double Unders
5 Toes to Bar
Cool Down
For Quality
30 Single Unders
1′ Plank Position
30 Single Unders
Wednesday
General Warmup
3 Rounds for Quality
3+3+3 Kettlebell Deadlift + Russian Swings + Sumo Deadlift High Pull
10 alt. Plank Position Shoulder Tap
3 Push-ups tempo 3.3.X.3
10/8 Cal Row
Specific Warmup
Ring Dips
– 5 Box Dips Eccentric only Eccentric tempo 4″
– 5 Box Dips with feet push on ground as a help for concentric phase
– 3 x single death position box dips
– 3 Box Dips
– 20″ hold top position on Rings (parter help behind if needed)
– 5 Ring Eccentric Phase tempo 4″
– 3 x single death position Ring dips – vertical torso, biceps on rings
– 2 x (3 + 1) knees to chest from death position on rings + Kipping Ring Dips
Sumo Deadlift High Pull
– 10 Mid Sumo Deadlift until reach patella (just under the knees) @ empty bar
– 10 Mid Sumo position high Pull @ empty bar
– 6 Sumo Deadlift High Pull with 2″ stop on Patella @ empty Bar
– Load Bar and repeat t&go:
– 5 Mid Sumo Deadlift until reach patella (just under the knees)
– 3 Sumo Deadlift High Pull with 2″ stop on Patella
Work Capacity
AMRAP 20′ – Team of 2
25 Sumo Deadlift High Pull @40/25Kg
12 Ring Dips
while – 500m Row
Cool Down
3 Rounds for Quality
8+8 Single Arm Kettlebell Push Press
4 Burpees
Thursday
General Warmup
4 Rounds for Quality
6+6 Single Arm Glute Bridge Kettlebell Floor Press
20″ Full Arms Plank Position
10/8 Cal Row
Specific Warmup
Bench Press
– 8 Glute Bridge on Bench Scapula Adduction & Abduction + 8 Glute Bridge on Bench Press @ empty bar
– 5 tempo Bench Press 5.1.5.1 – focus on cinematic @ empty bar
– 5 Bench Press 5″ stop on chest with leg drive (gluteos don’t touch the bench) @ empty Bar
– 5 Bench Press 1″ stop on chest @ empty bar
– ramping
Power & Strength
Bench Press
Every 2′ for 10′
5 heavy Reps
Work Capacity
EMOM 15′
1st – 5 Bench Press @75% of 5RM
2nd – 220/200m Row
3rd – 20 Situps
Cool Down
For Quality
1′ Run/Row/Bike
15 No Push-ups Burpees
then
Stretching
Friday
General Warmup
3 Rounds for Quality
3+3 Single Leg Step-in & Step-out no Push-ups Down&up
3 tempo PVC Overhead Squat 3.3.X.1
3 Push-ups + 1 Wall Climb
then
3 Rounds for Quality
3+3 Single Leg Glute Ham Raises
3 tempo Snatch Grip Romanian Deadlift 3.3.X.1
3 Snatch Grip Behind the Neck Push Press @empty Bar
Specific Warmup
Heavy Squat Clean
– Yoga Barbell (power routine – clean):
3 Rounds of:
4 Clean Deadlift + 4 HangClean Pull + 4 Hang Power Clean @ empty Bar
– 8 Front Squat tempo 1.5.1.1 @ empty Bar
– Yoga Barbell (squat routine – clean):
3 Rounds of:
1 Tall Clean + 1 Below the Knees Squat Clean + 1 Front Squat (stop 1″in bottom Position)
– 1st Load on Bar then: 1 Clean Pull takedown + 1 Squat Clean + 1 Front Squat @1st Load
– Ramping
Power & Strength
Squat Clean
5.5.3.3.1.1 @ heavy load in 30″ window each set
rest 2′ b/s
Work Capacity
4 Rounds For Time – CAP 10′
24 Wall Ball
12 Lateral Burpees
1 Squat Clean @ 3 RM Clean
Cool Down
5 Rounds for Quality
5 Front Squat @empty Bar
5 Hang Power Clean @ empty Bar
5 no Push-ups Burpees
Saturday
General Warmup
2 Rounds for quality
6 alt. lunges
6 Air Squat
10″ Full Arms Plank Position
EMOM 4′
12 Jumping jacks
6 Air Squat Jump
3 no Push-ups Burpees
Specific Warmup
12 Burpees Box Jump Over
12 Pull-ups
12 Double Dumbbells Thrusters
Burpees Box Jump Over
– 5 Box Jump & step down
– 5 Jump Off from Box followed by Plyo High Jump – knees to chest (no Box Jumps)
– 3 Starting from Full Arms plank position Box Jump & step Down
– 3 Starting from Full Arms plank position Push-ups + Box Jump & step Down
– 3 Starting from standing Position Burpees Box Jump and step down
– 3 Burpees Box Jump Over
Double Dumbbell Thrusters
– 2 x 5 Double Dumbbells Power Clean
– 2 x 5 Double Dumbbells Squat – 1″ stop in bottom Position focus on push up elbows
– 2 x 5 Double Dumbbells Push Press
– 5 Double Dumbbells Squat & Jerk Drive – focus on hip engagement
– 5 Double Dumbbells Thrusters
Pull-ups
– 2 x 5 Scapula Pulls
– 2 x 5 Bar Swings
– 2 x 3 Bar Swings + Half Pull
– 2 x 3 Pull-ups
Work Capacity
Every 5′ for 20′
20/16 Cal Row
12 Burpees Box Jump Over
12 Pull-ups
12 Double Dumbbells Thrusters
Cool Down
3 Rounds For Quality
5+5 Single Dumbbell Hang Power Clean
10 alt. step up on box