Cycle Week 21/26.10.19
Day 1
Power & Strength
Squat Snatch
4×3 @ 85% of 1RM
Overhead Squat
18′ E3MOM
2 Rep @ 80% of 1RM
Strength Endurance
10′ EMOM
Kipping HSPU
40% of Max Rep
Work Capacity
For Time
1500 mt Row
65 Thrusters 20/15
45 T2B
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Day 2
Strength
Back Squat
18′ E3MOM
2 Rep @ 80% of 1RM
Deadlift
18′ E3MOM
2 Rep @ 80% of 1RM
Work Capacity
8′ AMRAP
4 Deadlift 102/70
10 Kb Swings 24/16
5 Box Jumps
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Day 3
Power & Strength Endurance
Clean
4×3 @ 85% of 1RM
10′ EMOM
Kipping C2B
40% of Max Rep
Aerobic Power
4 x Tabata Run
4’Rest Each Tabata
Work Capacity
For Time
50 Pull Ups
100 Air Squat
25 Pull Ups
50 Air Squat
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Day 4
Aerobic Capacity
30′ run @ 70-80% of FcMax
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Day 5
Strength
Front Squat
18′ E3MOM
2 Rep @ 80% of 1RM
Push Press
18′ E3MOM
2 Rep @ 80% of 1RM
Work Capacity
8′ EMOM
10 Overhead Squat 40/30
24 DU
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Day 6
20.3
Cycle Week 14/20.10.19
Day 1
Power & Strength
Squat Snatch
4×4 @ 80% of 1RM
Overhead Squat
16′ E2MOM
3 Rep @ 75% of 1RM
Strength Endurance
10′ EMOM
Kipping HSPU
35% of Max Rep
Work Capacity
4 Rounds For Time
20 Air Squats
20 Kb Swings 24/16
3′ Rest
3 Rounds For Time
20 Kb Swings 24/16
10 Box Jump
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Day 2
Strength
Back Squat
16′ E2MOM
3 Rep @ 75% of 1RM
Deadlift
16′ E2MOM
3 Rep @ 75% of 1RM
Work Capacity
4 Rounds For Time
10 C2B
15 Power Snatch 35/25
40 DU
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Day 3
Power & Strength Endurance
Clean
4×4 @ 80% of 1RM
10′ EMOM
Kipping C2B
35% of Max Rep
Aerobic Power
4 x Tabata AAB
4’Rest Each Tabata
Work Capacity
11′ AMRAP
6 Deadlifts 100/70
8 Lateral Burbees
5 Bar MU
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Day 4
Aerobic Capacity
30′ bike @ 70-80% of FcMax
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Day 5
Strength
Front Squat
16′ E2MOM
3 Rep @ 75% of 1RM
Push Press
16′ E2MOM
3 Rep @ 75% of 1RM
Work Capacity
Buy in 500mt Row
8 Rounds For Time
10 Wall Ball 9/6
8 A. DB Snatch 22,5/15
6 C2B
Buy out 500mt Row
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Day 6
20.2
Cycle Week 7/12.10.19
Day 1
Power & Strength
Squat Snatch
4×5 @ 75% of 1RM
Overhead Squat
10′ EMOM
3 Rep @ 70% of 1RM
Strength Endurance
10′ EMOM
Kipping HSPU
30% of Max Rep
Work Capacity
10′ AMRAP
5 power Clean 80/60
10 T2B
20 DU
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Day 2
Strength
Back Squat
10′ EMOM
3 Rep @ 70% of 1RM
Deadlift
10′ EMOM
3 Rep @ 70% of 1RM
Work Capacity
4 Rounds For Time
12 Deadlifts 80/60
10 C2B
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Day 3
Power & Strength Endurance
Clean
4×5 @ 75% of 1RM
10′ EMOM
Kipping C2B
30% of Max Rep
Aerobic Power
4 x Tabata Row
4’Rest Each Tabata
Work Capacity
10′ AMRAP
8 DB Thrusters 22,5/15
10 Box Jumps
200 mt Row
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Day 4
Aerobic Capacity
Run @ 70-80% of FcMax
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Day 5
Strength
Front Squat
10′ EMOM
3 Rep @ 70% of 1RM
Push Press
10′ EMOM
3 Rep @ 70% of 1RM
Work Capacity
4 Rounds For Time (20’Cap)
25 Cal Row
20 Wall Balls 9/6
15 Kb Swings 32/24
20 S. Arm Overhead Kb Lunges 32/24
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Day 6
20.1
WOD 4.10.19
Power
Power Snatch
5×2 @85% of 1RM
Work Capacity
21-15-9
Pull ups
Wall Balls 9/6
Sit ups
*400mt Run before every round
WOD 03.10.19
Strength Endurance
10’Accumulation
Strict HSPU
Work Capacity
4 Rounds For Time
4 Legless Rope Climbs
8 Burpees
12 HSPU
WOD 19.10.18
2 Rounds:
Row 50/40 Calories
50 Wallballs
Run 400m
50 Empty Bar Thrusters