Cycle week 24-29.02.20
Day 1
Power Endurance
For Time
Power Clean
10 rep @ 80%
8 rep @ 82,5%
6 rep @ 85%
4 rep @ 87,5%
2 rep @ 90%
Work Capacity
6’AMRAP
30/25 Cal Row
15 T2B
3’Rest
6’AMRAP
20 Burpee Box Jump Over
10 Overhead Squat 60/40
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Day 2
Submaximal Strength Endurance
For Time
Deadlift (T&G)
30 Rep @ 80%
Power Endurance
For Time
30 Bar MU
Work Capacity
13′ AMRAP
5 Power Snatch 60/40
8 Lateral Burbees
11 Air Squat
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Day 3
Power Endurance
For Time
Push Jerk
10 rep @ 80%
8 rep @ 82,5%
6 rep @ 85%
4 rep @ 87,5%
2 rep @ 90%
Work Capacity
For Time
50-40-30-20-10
Wall Ball 9/6
Sit Ups
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Day 4
Rest Day
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Day 5
Power Endurance
For Time
Squat Snatch
10 rep @ 80%
8 rep @ 82,5%
6 rep @ 85%
4 rep @ 87,5%
2 rep @ 90%
For Time
100 Strict HSPU
Work Capacity
14′ AMRAP
16 Alternating DB Snatch 22,5/15
12 KB Swings 32/24
8 Ring MU
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Day 6
Submaximal Strength Endurance
For Time
Strict Press
30 Rep @ 80%
Work Capacity
For Time
30 DU
10 Clean @ 60%
30 DU
8 Clean @ 70%
30 DU
6 Clean @ 80%
30 DU
4 Clean @ 85%
30 DU
2 Clean @ 90%
Cycle week 17-22.02.20
Day 1
Submaximal Strength Endurance
For Time
Back Squat
30 Rep @ 70%
Work Capacity
For Time
3 Rounds
12 Front Rack Lunges 60/40
10 C2B
8 Burpees OTB
5′ Rest
3 Rounds
20 KB Swings 24/16
10 Box Jumps
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Day 2
Power Endurance
For Time
Power Clean
10 rep @ 75%
8 rep @ 77,5%
6 rep @ 80%
4 rep @ 82,5%
2 rep @ 85%
For Time
50 C2B
Work Capacity
12′ AMRAP
20 Wall Ball 9/6
100 DU
10 T2B
3 Rope Climbs
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Day 3
Submaximal Strength Endurance
For Time
Back Squat
30 Rep @ 70%
Work Capacity
Every 2′ For 18′
M 0-2: 30 DU
M 2-4: 5 Clean + 5 Jerk 80/60
M 4-6: 10 Pistols + 10 HSPU
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Day 4
Rest Day
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Day 5
Power Endurance
For Time
Squat Snatch
10 rep @ 75%
8 rep @ 77,5%
6 rep @ 80%
4 rep @ 82,5%
2 rep @ 85%
For Time
100 Ring Push Ups
Work Capacity
For Time
40 Thrusters 20/15
5 Bar MU
30 Thrusters 20/15
8 Bar MU
20 Thrusters 20/15
11 Bar MU
10 Thrusters 20/15
13 Bar MU
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Day 6
3 Set Of:
30″ Wall Sit
10 Single Arm KB Rack Step Up
10 Plyo Push Ups
2′ rest
Work Capacity
For Time
21-15-9
Burpee Box Jump Over
Overhead Squat 60/40
Cycle week 10-15.02.20
Day 1
Power Endurance
For Time
Squat Snatch
10 rep @ 70%
8 rep @ 72,5%
6 rep @ 75%
4 rep @ 77,5%
2 rep @ 80%
For Time
30 Ring Muscle up
Intervall
3 Set of:
3′ AMRAP
20 Cal row
Max T2B
rest 3′
Work Capacity
For Time
60 Single Arm DB Push Press 22,5/15 (10 each arm)
50 Alternating DB Snatch 22,5/15
40 GHD Sit Ups
30 Cal AAB
20 C2B
10 C&J 80/60
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Day 2
Submaximal Strength Endurance
For Time
Deadlift (T&G)
30 Rep @ 70%
Work Capacity
12′ AMRAP
40 Cal Row
30 Wall Ball 9/6
20 Pull Ups
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Day 3
Power Endurance
For Time
Push Jerk
10 rep @ 70%
8 rep @ 72,5%
6 rep @ 75%
4 rep @ 77,5%
2 rep @ 80%
Intervall
3 Set of:
3′ AMRAP
100 DU
Max Sanbag Clean 50/30
rest 3′
Work Capacity
For Time (8’Cap)
17-14-11
Lateral Burpees
C&J 60/40
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Day 4
Rest Day
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Day 5
Power Endurance
For Time
Power Clean
10 rep @ 70%
8 rep @ 72,5%
6 rep @ 75%
4 rep @ 77,5%
2 rep @ 80%
For Time
100 HSPU
Intervall
3 Set of:
3′ AMRAP
20 Burpee Box Jump Over
Max Overhead Squat 60/40
rest 3′
Work Capacity
12′ AMRAP
2 T2B
2 Wall Ball 9/6
2 Push Ups
4 T2B
4 Wall Ball 9/6
4 Push Ups
6 T2B
6 Wall Ball 9/6
6 Push Ups
Continue this patter, adding 2 rep to each movement on every round.
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Day 6
Submaximal Strength Endurance
For Time
Strict Press
30 Rep @ 70%
Work Capacity
With Partner
20 Alternating Rounds For Time
5 Power Snatch
20 Cal Row
Cycle week 3-8.02.20
Day 1
Submaximal Strength Endurance
4′ AMRAP of:
Front Squat @ 80% of 1RM
Lactic Power
5 Set of:
30″ Row
3:30″rest
Work Capacity
16′ AMRAP
25 DU
20 Cal Row
15 Deadlifts 80/60
10 T2B
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Day 2
Power Endurance
3 Set of:
90″ Max rep Clean & Jerk @ 80% of 1RM
rest 3′
2 Ladder
Bar Muscle up
2-4-6…ecc
30″ rest each rung
2′ rest between ladder
Work Capacity
4 Rounds For Time
4 Burpee Box Jumps
8 C2B
16 Wall Balls 9/6
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Day 3
Submaximal Strength Endurance
4′ AMRAP of:
Deadlift @ 80% of 1RM
Lactic Power
5 Set of:
30″ AAB
3:30″ rest
Work Capacity
For Time
3 Legless Rope Climbs
10 Squat Cleans 80/60
2 Legless Rope Climbs
8 Squat Cleans 80/60
1 Legless Rope Climbs
6 Squat Cleans 80/60
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Day 4
Rest Day
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Day 5
Power Endurance
3 Set of:
90″ Max rep Squat Snatch @ 80% of 1RM
rest 3′
2 Ladder
Deficit HSPU
2-4-6…ecc
30″ rest each rung
2′ rest between ladder
Work Capacity
4 Rounds For Time
20 DB Thrusters 22,5/15
20 Pull Ups
20 Kb Swings 24/16
Rest 1:30″
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Day 6
Lactic Power
5 Set of:
30″ Run
3:30″ rest
Work Capacity
With a Partner
1000 mt. Row
50 Push Ups
40 T2B
800 mt. Row
40 Push Ups
30 T2B
600 mt. Row
30 Push Ups
20 T2B
Cycle week 27-1.02.20
Day 1
Power Endurance
3 Set of:
60″ Max rep Clean @ 80% of 1RM
rest 3′
2 Ladder
Ring Muscle up
2-4-6…ecc
30″ rest each rung
2′ rest between ladder
Lactic Power
5 Set of:
30″ Skierg
3:30″ rest
Work Capacity
For Time
80 Burpees OTB
Every Minute complete 5 Thrusters 40/30
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Day 2
Submaximal Strength Endurance
4′ AMRAP of:
Back Squat @ 80% of 1RM
Work Capacity
5 Rounds For Time
12 DB C&J 22,5/15 (6 each arm)
10 C2B
8 Alternating Pistol
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Day 3
Power Endurance
3 Set of:
60″ Max rep Push Jerk @ 80% of 1RM
rest 3′
Lactic Power
5 Set of:
30″ Air Bike
3:30″rest
Work Capacity
14′ AMRAP
16 Kb Swings 24/16
12 T2B
8 Push Press 50/35
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Day 4
Rest Day
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Day 5
Power Endurance
3 Set of:
60″ Max rep Power Snatch @ 80% of 1RM
rest 3′
2 Ladder
HSPU
2-4-6…ecc
30″ rest each rung
2′ rest between ladder
Lactic Power
5 Set of:
30″ Row
3.30″rest
Work Capacity
10′ AMRAP
10 Box Jumps
10 Pull Ups
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Day 6
Submaximal Strength Endurance
4′ AMRAP of:
Push Press @ 80% of 1RM
Work Capacity
For Time
100 DU
50 Russian KB Swings 32/24
100 DU
40 Wall Ball 9/6
100 DU
30 Russian KB Swings 32/24
100 DU
Cycle Week 20-25.01.20
Day 1
Submaximal Strength Endurance
3′ AMRAP of:
Front Squat @ 70% of 1RM
Lactic Power
4 Set of:
30″ Row
4’rest
Work Capacity
15′ AMRAP
55 DU
15 Pull Ups
5 H. Power Clean 70/50
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Day 2
Power Endurance
3 Set of:
60″ Max rep Clean & Jerk @ 70% of 1RM
rest 3′
2 Ladder
Bar Muscle up
2-4-6…ecc
30″ rest each rung
3′ rest between ladder
Work Capacity
3 Rounds For Time
21 R. Kb Swings 32/24
18 Wall Balls 9/6
15 T2B
12 Burpees
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Day 3
Submaximal Strength Endurance
3′ AMRAP of:
Deadlift @ 70% of 1RM
Lactic Power
4 Set of:
30″ AAB
4’rest
Work Capacity
18′ EMOM
M1: 4 Ring MU
M2: 30″ HS Hold
M3: 30 DU
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Day 4
Rest Day
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Day 5
Power Endurance
3 Set of:
60″ Max rep Squat Snatch @ 70% of 1RM
rest 3′
2 Ladder
Deficit HSPU
2-4-6…ecc
30″ rest each rung
3′ rest between ladder
Work Capacity
For Time
10 Rounds
4 Power Snatch 40/30
4 Box Jumps
straight into…
10 Rounds
5 Thrusters 40/25
5 Box Jumps
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Day 6
Lactic Power
4 Set of:
30″ Run
4’rest
Work Capacity
21-15-9
Deadlift 100/80
Burpee OTB
HSPU