Cycle week 13-18.01.20
Day 1
Power Endurance
3 Set of:
30″ Max rep Clean @ 70% of 1RM
rest 1:30″
2 Ladder
Ring Muscle up
2-4-6…ecc
30″ rest each rung
3′ rest between ladder
Lactic Power
4 Set of:
30″ Skierg
4’rest
Work Capacity
5 Rounds For Time
10 KB Front Rack Step Up 32/24
8 Burbee Box Jumps
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Day 2
Submaximal Strength Endurance
3′ AMRAP of:
Back Squat @ 70% of 1RM
Work Capacity
20′ AMRAP
6 Clean 80/60
8 Push Ups
10 Air Squat
6 STOH
8 Push Ups
10 Air Squat
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Day 3
Power Endurance
3 Set of:
30″ Max rep Push Jerk @ 70% of 1RM
rest 1:30″
Lactic Power
4 Set of:
30″ Air Bike
4’rest
Work Capacity
2 Rounds For Time
100 DU
50 Wall Ball 9/6
100 DU
25 GHD Sit ups
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Day 4
Rest Day
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Day 5
Power Endurance
3 Set of:
30″ Max rep Power Snatch @ 70% of 1RM
rest 1:30″
2 Ladder
HSPU
2-4-6…ecc
30″ rest each rung
3′ rest between ladder
Lactic Power
4 Set of:
30″ Row
4’rest
Work Capacity
12′ AMRAP
16 KB Swings 24/16
12 T2B
8 Thrusters 40/30
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Day 6
Submaximal Strength Endurance
3′ AMRAP of:
Push Press @ 70% of 1RM
Work Capacity
For Time
1 Round
24 Deadlift 80/60
24 C2B
2 Rounds
12 Deadlift 100/80
12 HSPU
3 Rounds
6 Deadlift 120/100
6 C2B
6 HSPU
Test week 7-12.01.20
Day 1
Power
Snatch
1 RM
Work Capacity
Fran
21-15-9
Thrusters 43/30
Pull Ups
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Day 2
Strength
Back Squat
1 RM
Strength Endurance
Max rep Strict Pull up
Max rep Strict Ring Dip
Max rep Kipping Pull Up
Work Capacity
For Time
3000 mt Row
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Day 3
Strength
Deadlift
1 RM
Strength Endurance
Max rep HSPU
Work Capacity
Diane
For Time
21-15-9
Deadlift 102/ 70
HSPU
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Day 4
rest
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Day 5
Power
C&J
1 RM
Work Capacity
Grace
For Time
30 C&J 60/43
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Day 6
Strength
Push Press
Work Capacity
For Time
5 Km Run
Deload week 30-4.1.20
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
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
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
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