Deload week 30-4.1.20

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fxzfe7087

Day 1

Power

Squat Snatch
2 @ 60% of 1RM
2-2 @ 65% of 1RM
2-2-2 @ 70% of 1RM

Work Capacity

10-9-8-7-6-5-4-3-2-1
Overhead Squat 40/30
HSPU

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Day 2

Strength

Back Squat
2 @ 60% of 1RM
2-2 @ 65% of 1RM
2-2-2-2-2 @ 70% of 1RM

Work Capacity

For Time
50 Wall Ball 9/6
40 C2B
30 Cal Row
20 Front Rack Double DB Lunges 22,5/15
100 DU

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Day 3

Rest

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Day 4

Power

C&J
2 @ 65% of 1RM
2-2 @ 70% of 1RM
1-1-1 @ 75% of 1RM

Work Capacity

AMRAP 4′
6 T2B
6 Burpees

rest 2″

AMRAP 4′
6 Bar MU
6 Burpees

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Day 5

Strength

Deadlift

2 @ 70% of 1RM
2-2 @ 75% of 1RM
1-1-1 @ 80% of 1RM

Work Capacity

15′ AMRAP
25 Sit ups
20 S. DB STOH (10 per arm) 22,5/15
15 Russian KB Swings 32/24
10 Box Jumps

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Day 6

Strength

Strict Press
2 @ 70% of 1RM
2-2 @ 75% of 1RM
1-1-1 @ 80% of 1RM

Work Capacity

With a Partner

For Time
50 Deadlift 80/50
400 mt Partner Run
40 Deadlift 80/50
400 mt Partner Run
30 Deadlift 80/50
400 mt Partner Run
20 Deadlift 80/50
400 mt Partner Run
*2 Synchro Burpee over the bar on every break/switch of the Deadlift

Cycle week 23-28.12.19

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img_9500

Day 1

Power

PS+SS+HPS+HSS
1+1+1+1 @ 75% of 1RM
1+1+1+1 @ 80% of 1RM
1+1+1+1 @ 85% of 1RM
1+1+1+1 @ 90% of 1RM

Strength Endurance

E2MOM For 20′
10 Deficit HSPU

Work Capacity

12′ AMRAP
20 A. DB Snatch 22,5/15
15 T2B
10 Wall Ball 9/6

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Day 2

Strength

Back Squat
10×2 @ 90% of 1RM
rest 2′ b/s

Strength Endurance

3 set
12 Alterning DB Prone Row
12 TRX Suspended Pike From Hands
rest 1:30″ b/s

Endurance

20′ Run @ 90% MHR

Work Capacity

4 Rounds For Time
3 Hang Power Clean 50/35
5 Thrusters
7 STOH
10 Push Ups
10 Strict Pull Ups

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Day 3

Power

Pc+SC+HPC+HSC
1+1+1+1 @ 75% of 1RM
1+1+1+1 @ 80% of 1RM
1+1+1+1 @ 85% of 1RM
1+1+1+1 @ 90% of 1RM

Strength

Push Jerk
10×2 @ 90% of 1RM

Work Capacity

SPECIAL CHRISTMAS TEAM 4 WOD
For Time (45″ Cap)
200 Wall Balls 9/6
20 Burpees Synchro
175 Deeadlifts 60/45
20 Burpees Synchro
150 KB Swings 24/16
20 Burpees Synchro
100 cal Row
20 Burpees Synchro

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Day 4

Rest

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Day 5

Strength

Deadlift
10×2 @ 90% of 1RM

Strength Endurance

E2MOM For 20′
10 Ring MU

Work Capacity

2 Rounds For Time
50/40 cal Row
40 DU
30 KB Swings 24/16
20 C2B

Intervall

18′ EMOM
M1: 10 Overhead Walking Lunges 22,5/15
M2: 6 Burpees Box Jump Over
M3: 10 HS Walk

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Day 6

Strength

Front Squat
10×2 @ 90% of 1RM

Strength Endurance

3 Set
10 Glute Bridge DB Bench press
15 Strict T2B
20 TRX Hamstring Curl
rest 1:30″ b/s

Work Capacity

Max rounds in 8 minutes
1 Squat Snatch 80/60
1-3-5-7….Pull-ups
Continue adding 2 reps to the pull-ups each successive round until failure or time expires

Cycle week 16-21.12.19

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gayv8115

Day 1

Power

PS+SS+HPS+HSS
1+1+1+1 @ 70% of 1RM
1+1+1+1 @ 75% of 1RM
1+1+1+1 @ 80% of 1RM
1+1+1+1 @ 85% of 1RM

Strength Endurance

E2MOM For 20′
10 Strict HSPU (no ABmat)

Work Capacity

20′ AMRAP
50 Cal Row
40 S. DB C&J 22,5/15
30 Cal AAB
20 Front Rack Step Ups Over
10 Ring MU

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Day 2

Strength

Back Squat
8×3 @ 85% of 1RM
rest 2′ b/s

Strength Endurance

3 set
12 Barbell Prone Row
30″ Adduction Bias Side Plank
rest 1:30″ b/s

Endurance

18′ Run @ 90% MHR

Work Capacity (optional)

6 Rounds For Time
10 Hang Power Clean 70/50
12 Wall Ball 9/6

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Day 3

Power

Pc+SC+HPC+HSC
1+1+1+1 @ 70% of 1RM
1+1+1+1 @ 75% of 1RM
1+1+1+1 @ 80% of 1RM
1+1+1+1 @ 85% of 1RM

Strength

Push Press
8×3 @ 85% of 1RM

Work Capacity

8’AMRAP
20 Russian KB Swings 32/24
20 HSPU
rest 2′
8′ AMRAP
20 Russin KB Swings 32/24
20 T2B

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Day 4

Rest

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Day 5

Strength

Deadlift
8×3 @ 85% of 1RM

Strength Endurance

E2MOM For 20′
10 Bar MU

Work Capacity

5 Rounds For Time
5 Power Snatch 50/35
10 Box Jumps
20 DU

Intervall

15′ EMOM
M1: 12/10 cal Row
M2: 6 Burpees OT Rower
M3: 10 HS Walk

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Day 6

Strength

Front Squat
8×3 @ 85% of 1RM

Strength Endurance

3 Set
12 Bench press
30″ Barbell Good Morning Hold
rest 1:30″ b/s

Work Capacity

10′ AMRAP
10 Thrusters 40/30
10 Pull Ups
10 V-Ups

Cycle week 9-14.12.19

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img_6363

Day 1

Power

PS+SS+HPS+HSS
1+1+1+1 @ 65% of 1RM
1+1+1+1 @ 70% of 1RM
1+1+1+1 @ 75% of 1RM
1+1+1+1 @ 80% of 1RM

Strength Endurance

E2MOM For 20′
10 Strict HSPU

Work Capacity

3 Rounds For Time
25 DU
20 A.DB Snatch 22,5/15
15 Burbees OT DB
10 DB Goblet Squat 22,5/15
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Day 2

Strength

Back Squat
6×4 @ 80% of 1RM
rest 2′ b/s

Strength Endurance

3 set
10 Alternating DB Prone Row
10 TRX Mountain Climber
rest 2′ b/s

Work Capacity

10″ AMRAP
8 Squat Clean 60/40
12 Box Jumps

Endurance

15′ Run @ 90% MHR

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Day 3

Power

Pc+SC+HPC+HSC
1+1+1+1 @ 65% of 1RM
1+1+1+1 @ 70% of 1RM
1+1+1+1 @ 75% of 1RM
1+1+1+1 @ 80% of 1RM

Strength

Push Press
6×4 @ 80% of 1RM

Work Capacity

12’AMRAP
10 DB Thrusters 22,5/15
15/12 Cal Row
20 T2B

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Day 4

Rest

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Day 5

Strength

Deadlift
6×4 @ 80% of 1RM

Strength Endurance

E2MOM For 20′
10 C2B

Work Capacity

5′ AMRAP
10 Pull ups
10 C&J 40/30
then
5′ AMRAP
10 Ring Dips
10 Hang Clean 40/30

Intervall

For Time
21 Cal Bike
21 Thrusters 40/25
2’Rest
15 Cal Bike
15 Thrusters 40/25
2’Rest
9 Cal Bike
9 Thrusters 40/25

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Day 6

Strength

Front Squat
6×4 @ 80% of 1RM

Strength Endurance

3 Set
10 Glute Bridge DB Bench Press
20 GHD Sit Ups
30″ Free Standing Handstand
2’rest b/s

Work Capacity

With a Partner (20’Cap)
2 Rounds For Time
25 Deadlift 80/60
50 Wall Ball 9/6
75 Burbees Box Jumps

Cycle week 2-7.12.19

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img_7321

Power

PS+SS+HPS+HSS
1+1+1+1 @ 60% of 1RM
1+1+1+1 @ 65% of 1RM
1+1+1+1 @ 70% of 1RM
1+1+1+1 @ 75% of 1RM

Strength Endurance

E2MOM For 20′
10 Kipping HSPU

Work Capacity

3 Rounds For Time
10 STOH 70/50
10 Lateral Burpee

straight into

100 DU
30 SDHP 40/30
30 T2B
100 DU

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Day 2

Strength

Back Squat
5×5 @ 75% of 1RM
rest 2′ b/s

Strength Endurance

3 set
10 Barbell Prone Row
30″ Adduction Bias Side Plank
rest 2′ b/s

Endurance

12′ Run @ 90% MHR

Work Capacity (optional)

6 Rounds For Time
10 C2B
10 Front Squat 60/40

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Day 3

Power

Pc+SC+HPC+HSC
1+1+1+1 @ 60% of 1RM
1+1+1+1 @ 65% of 1RM
1+1+1+1 @ 70% of 1RM
1+1+1+1 @ 75% of 1RM

Strength

Push Press
5×5 @ 75% of 1RM

Work Capacity

11’AMRAP
20 Wall Ball 9/6
10 Box Jumps
10 Cal AAB

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Day 4

Rest

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Day 5

Strength

Deadlift
5×5 @ 75% of 1RM

Strength Endurance

E2MOM For 20′
10 Kipping Pull Ups

Work Capacity

2 Rounds For Time
25 Snatch 50/35
15 Bar MU

Intervall

12′ EMOM
M1: 12/10 cal Row
M2: 6 Overhead Squat 60/40
M3: 30″ L Sit Hold

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Day 6

Strength

Front Squat
5×5 @ 75% of 1RM

Strength Endurance

3 Set
10 Alternating incline press
10 Single Leg GHD hip extesion
2’rest b/s

Work Capacity

For Time
20-15-10
Cal Row
Power Clean 60/43
HSPU