Cycle week 2-7.12.19
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
Cycle week 25-30.11.19
Day 1
Power
Snatch Complex
PS+HSS+OS
1+1+1 @ 75% of 1RM
1+1+1 @ 80% of 1RM
1+1+1 @ 85% of 1RM
(1+1+1)x3 heavy
Strength Endurance
10’Accumulation
4 Strict HSPU + 8 Kipping HSPU + 4 Strict HSPU Umbroken
Work Capacity
4 Rounds for time
20 Wall Ball 9/6
10 Hang Power Snatch 40/30
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Day 2
Strength
Back Squat
8×3 @ 85% of 1RM
rest 2′ b/s
Strength Endurance
For Time
50 GHD Sit ups
50 T2B
Endurance
9 Km Run @ 80% of Fcmax
Work Capacity (optional)
11’AMRAP
3 Hang Power Clean 50/35
5 Thrusters
7 STOH
10 Push Ups
10 Strict Pull Ups
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Day 3
Power
Clean Complex
PC+HSC+PJ
1+1+1 @ 75% of 1RM
1+1+1 @ 80% of 1RM
1+1+1 @ 85% of 1RM
(1+1+1)x3 heavy
Strength
Push Press
8×3 @ 85% of 1RM
Work Capacity
Every 2’for 14′
8 Deadlift 120/55
6 Burbees OTB
4 Pistols (per leg)
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Day 4
Rest
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Day 5
Strength
Deadlift
8×3 @ 85% of 1RM
Strength Endurance
10’Accumulation
2 Bar MU + 4 C2B + 6 Pull ups Umbroken
Work Capacity
16′ AMRAP
50 cal Row
50 T2B
40 A. KB Snatch 24/16
30 Pull Ups
Endurance
4 rounds of
4′ Run @ 80-85% of Fcmax
rest 1′:30″
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Day 6
Strength
Front Squat
8×3 @ 85% of 1RM
Strength Endurance
Tabata Sit Ups
Work Capacity
Kelly
5 Rounds for time
400 mt Run
30 Box Jumps
30 Wall Ball 9/6
Cycle week 18-23.11.19
Day 1
Power
Snatch Complex
PS+HSS+OS
1+1+1 @ 70% of 1RM
1+1+1 @ 75% of 1RM
1+1+1 @ 80% of 1RM
(1+1+1)x3 @ 85% of 1RM
Strength Endurance
8’Accumulation
4 Strict HSPU + 8 Kipping HSPU + 4 Strict HSPU Umbroken
Work Capacity
For Time
50 Cal Row
40 S. DB c&J 22,5/15
30 Cal Bike
20 Box Jumps
10 Ring Muscle Ups
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Day 2
Strength
Back Squat
6×4 @ 80% of 1RM
rest 2′ b/s
Strength Endurance
3 rounds
20 GHD Sit ups
10 Hollow Rock
rest 2′ b/s
Endurance
8 Km Run @ 80% of Fcmax
Work Capacity (optional)
8’AMRAP
6 Hang Power Clean 70/50
12 S. KB Front Rack step ups 24/16
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Day 3
Power
Clean Complex
PC+HSC+PJ
1+1+1 @ 70% of 1RM
1+1+1 @ 75% of 1RM
1+1+1 @ 80% of 1RM
(1+1+1)x3 @ 85% of 1RM
Strength
Push Press
6×4 @ 80% of 1RM
Work Capacity
For Time
3 Rounds
20 Russian Kb Swings 32/24
20 HSPU
rest 2″
3 Rounds
20 Russian Kb Swings 32/24
20 T2B
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Day 4
Rest
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Day 5
Strength
Deadlift
6×4 @ 80% of 1RM
Strength Endurance
8’Accumulation
2 Bar MU + 4 C2B + 6 Pull ups Umbroken
Work Capacity
9′ AMRAP
8 Power Snatch 40/30
8 Box Jumps
30 DU
Endurance
4 rounds of
4′ Row @ 80-85% of Fcmax
rest 1′:30″
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Day 6
Strength
Front Squat
6×4 @ 80% of 1RM
Strength Endurance
3 Rounds
10 T2B
1′ Plank
Work Capacity
VV.F Antonio,Marco, Matteo
36′ AMRAP
5 C&J 60/40
11 Pull Ups
19 Burpees over the bar
Cycle Week 11-16.11.19
Day 1
Power
Snatch Complex
PS+HSS+OS
1+1+1 @ 65% of 1RM
1+1+1 @ 70% of 1RM
1+1+1 @ 75% of 1RM
(1+1+1)x3 @ 80% of 1RM
Strength Endurance
10’Accumulation
4 Strict HSPU + 8 Kipping HSPU Umbroken
Work Capacity
12′ AMRAP
25 DU
20 A. DB Snatch 22,5/15
15 Cal Row
10 Goblet Squat 32/24
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Day 2
Strength
Back Squat
5×5@ 75% of 1RM
rest 2′ b/s
Strength Endurance
5 rounds
10 GHD Sit ups
Max T2B
rest 2′ b/s
Endurance
7 Km Run @ 80% of Fcmax
Work Capacity (optional)
4 Rounds For Time
8 Squat Clean 60/40
6 Box Jumps 70/60cm
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Day 3
Power
Clean Complex
PC+HSC+PJ
1+1+1 @ 65% of 1RM
1+1+1 @ 70% of 1RM
1+1+1 @ 75% of 1RM
(1+1+1)x3 @ 80% of 1RM
Strength
Push Press
5×5@ 75% of 1RM
Work Capacity
6 Rounds For Time
8 DB Thrusters 22,5/15
10 Cal Bike
8 Burpees
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Day 4
Rest
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Day 5
Strength
Deadlift
5×5@ 75% of 1RM
Strength Endurance
10’Accumulation
2 Bar MU + 3 C2B + 4 Pull ups Umbroken
Work Capacity
For Time
3 Rounds
10 Pull Ups
10 C&J 40/30
then…
3 Rounds
10 Ring Dips
10 C&J 40/30
Endurance
4 rounds of
4′ Run @ 80-85% of Fcmax
rest 1′:30″
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Day 6
Strength
Front Squat
5×5@ 75% of 1RM
Strength Endurance
5 Rounds
20 MB Sit Ups
20″ Hollow hold
Work Capacity
Nancy
5 Rounds For Time
500 mt Run
15 Overhead Squat 43/28
Cycle Week 04-09.11.19
Day 1
Power
Snatch Complex
PS+HSS+OS
1+1+1 @ 60% of 1RM
1+1+1 @ 65% of 1RM
1+1+1 @ 70% of 1RM
(1+1+1)x3 @ 75% of 1RM
Strength Endurance
8’Accumulation
4 Strict HSPU + 8 Kipping HSPU Umbroken
Work Capacity
For Time
12-9-6
STOH 70/50
Burpee Box Jump Over
straight into
100 DU
50 Kb Swings 24/16
30 T2B
100 DU
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Day 2
Strength
Back Squat
4×6 @ 70% of 1RM
rest 2′ b/s
Strength Endurance
3 rounds
15 GHD Sit ups
Max L T2B
rest 2′ b/s
Endurance
6 Km Run @ 80% of Fcmax
Work Capacity (optional)
9′ AMRAP
10 C2B
10 Front Squat 60/40
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Day 3
Power
Clean Complex
PC+HSC+PJ
1+1+1 @ 60% of 1RM
1+1+1 @ 65% of 1RM
1+1+1 @ 70% of 1RM
(1+1+1)x3 @ 75% of 1RM
Strength
Push Press
4×6 @ 70% of 1RM
Work Capacity
5 Rounds For Time
20 Wall Ball 9/6
10 Box Jumps
10 Cal AAB
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Day 4
Rest
______________________________________________________________________________________
Day 5
Strength
Deadlift
4×6 @ 70% of 1RM
Strength Endurance
8’Accumulation
2 Bar MU + 3 C2B + 4 Pull ups Umbroken
Work Capacity
For Time
30 Snatch 50/35
30 Pull Ups
15 Snatch
15 Pull ups
Endurance
4 rounds of
4′ AAB @ 80-85% of Fcmax
rest 1′:30″
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Day 6
Strength
Front Squat
4×6 @ 70% of 1RM
Strength Endurance
3 Rounds
10 V-Ups
20 Hollow Rock
30″ Plank
Work Capacity
Elizabeth
21-15-9
Clean 60/43
Ring Dips
Cycle Week 28/02.11.19
Day 1
Power & Strength
Squat Snatch
4×2 @ 90% of 1RM
Strength Endurance
10′ EMOM
Kipping HSPU
45% of Max Rep
Work Capacity
For Time
2000 mt Row
50 Wall Ball 9/6
50 Push Ups
50 Kb Swings 24/16
Time Cap 20″
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Day 2
Strength
Back Squat
Find 2RM
Work Capacity
9′ AMRAP
9 Thrusters 40/30
35 DU
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Day 3
Power & Strength Endurance
Clean
4×2 @ 90% of 1RM
10′ EMOM
Kipping C2B
42% of Max Rep
Work Capacity
For Time
40 T2B
2 Rope Climbs
40 A. Pistols
4 Rope Climbs
40 Pull Ups
6 Rope Clims
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Day 4
Rest
______________________________________________________________________________________
Day 5
Strength
Deadlift
Find 2RM
Work Capacity
For Time
400 mt Run
15 Power Clean 60/40
15 HSPU
Rest 2″
400 mt Run
12 Power Clean 60/40
12 HSPU
Rest 2″
400 mt Run
9 Power Clean 60/40
9 HSPU
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Day 6
20.4