Cycle week 23-28.12.19

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