A) STRENGTH gym push- 6 week
6×3, 2’ rest
strict hspu wall facing, pike push up feet elevated, pike push up,
EMOM 4’: 10’’ deficit pike/hs, bottom hold
B) MAIN
AMRAP 30’
30 sit up
200m row / 20 box jump/ 15 kneeling jump
10 push press
5 hspu
WARM UP
EMOM 9′ ALT:
min 1: 10 elbows&wrist mob + thoracic extenion hold
min 2: mountain climbers
min 3: donkey kicks to handstand
A) STRENGTH&SKILL – 6 week
EMOM 4’: 30’’ handstand free hold, wall facing
EMOM 4’: 30’’ Handstand marching (back to wall),
hS lateral walk (back to wall), HS walking
B) MAIN
7 RFT
300m run
15 burpees
5m hswalk / 2 wall climb o 5m hsw lateral walk to the wall
2’ rest
32′ time cap:
Buy in: 88 DU
Then AMRAP:
21 Box jump 60/50cm
21 Deadlift
21 Hang Clean
21 TTB/ V-ups
21 Thrusters
Every 2′: 5 burpees
Start with the burpees.
Rx: 40/30 kg
WARM UP
3 ROUNDS
8 scapular push up
16 plank toe touch
A) STRENGTH
GYM – pull – 6 week
8 sets: 30’’on/40’’off
max reps pull up c2b strict, ring row feet elevated or table row.
LOWER & POSTERIOR CHAIN – 6 week
5×6 reverse hyper froggies, 2024
5×6 frog glute bridge, 1016
5×6 sumo hanglift from boxes, 3131
B) MAIN
AMRAP 16’
8 pull up or 16 table row
16 deadlift 70/50kg
24 american swing 24/16kg
WARM UP
3 ROUNDS
12 cobra push up
24 russian twist
A) STRENGTH, GYM – push – 6 week
8 sets: 30’’ max push up/40’’off
EMOM 5’: 30” dip, bottom hold
EMOM 6′: 30” max reps dips
B) MAIN
EVERY 45’’ FOR 22’30’’, ALTERNATING:
45 ‘’ run, mid hard pace
45’’ active recovery (run slow, or walk)
WARM UP
2 ROUNDS
30’’ cavalier stretch sx
30’’ cavalier stretch sx
30’’ frog stretch
60’’ wall sit
A) STRENGTH: LOWER & ANTERIOR CHAIN – 6 week
5×6 single leg box squat, 3131
4×15 leg extension, body weight
4x 10 prisoner squat, weights
B) MAIN
9’ AMRAP
9 Dip
18 Thrusters
36 sit up
FOR TIME
60 DU
20 down and up
—-Directly into
8 RFT
1 wall climb
2 HSPU
3 heavy lift (deadlift, tire flip, etc…)
—–Then:
80 DU
30 down and up
—–Directly into
4 RFT
2 wall climb
4 HSPU
6 heavy lift
—–Then:
100 DU
50 down and up
8 wall climb
16 HSPU
24 heavy lift
WARM UP
3 ROUNDS
5 downward to upward dog
10+10 shoulder tap
10+10 mountain climber
A) STRENGTH&SKILL – 5 week (20′)
A. EMOM 8’: 20’’handstand free hold, or wall facing
B. Strict hspu wall facing / pike push up feet elevated
3 sets: (3×2 reps -rest 0′-1′) /rest 2’00”
Info: 2 reps, rest from 0′ to 1′, 2 reps, rest from 0′ to 1′, 2 reps, then rest 2’00”. Repeat for 3 sets.
B) MAIN
3 ROUNDS, MAX REPS 45’’ ON / 45’’ OFF
-45’’ Burpees -45’’ OFF
-45’’ DU -45’’ OFF
-45’’ Box jump / jump over -45’’ OFF
-45’ Alt snatch or swing -45’’ OFF
-45’’ wall climb -45’’ OFF
WARM UP
4 ROUNDS
5 plank around the world
15 trap3 raise
A) STRENGTH – pull 5 week (12′)
4 sets
60’’ pull, max hold
60’’ pull, max reps, light weight
60’’ rest
B) MAIN
FOR TIME
30 pull up or 60 table row
60 Deadlift
90 GHD back extension
A) STRENGTH (30′)
A. GYM – pull – 5 week
6 sets: 30’’on /40’’ off
max reps pull up c2b strict, ring row feet elevated or table row.
B. LOWER & POSTERIOR CHAIN – week 5
4×6 reverse hyper froggies, 2024
4×6 frog glute bridge, 1016
4×6 sumo hanglift from boxes, 3131
B) MAIN
EMOM 40’ – vest
5’ run
5’ AMRAP: 20 air squat 20 down and up
5’ run
5’ AMRAP – 10 hang snatch or clean and jerk left arm, 10 walking lunge left arm
10 hang snatch or clean and jerk right arm, 10 walking lunge right arm