|
1st week
|
|
1st day (M)
|
for time: 5 x 400 m run/ rest 1 min/ 5000 m run
|
|
2nd day (G,W)
|
for time 21-15-9 reps: thrusters 42,5 kg/ pull-ups
|
|
3rd day (M,G,W)
|
for time: 50 push-ups/ 50 sit-ups/ 50 deadlifts (60 kg)/ 50 wall ball shots (10 kg)/ 50 box
|
|
4th day (M,G)
|
20 minute AMRAP: 400 m run/ max reps pull-ups
|
|
5th day (W)
|
muscle clean (5 x 1 rep)/ power clean (5 x 3 reps)/ clean (5 x 5 reps)
|
|
6th & 7th day
|
Off
|
|
2nd week
|
|
1st day (G)
|
skill and progression: muscle-up
|
|
2nd day (M,W)
|
4 rounds for time: 50 kcal row/ 30 front squat (40 kg)
|
|
3rd day (M,G,W)
|
13 min AMRAP: 40 double unders/ 20 toes to bar/ 10 over head squat (40 kg)
|
|
4th day (G, W)
|
8 min AMRAP/ 1 min. rest/ 8 min AMRAP: 5m rope climb/ 6 snatch (40 kg)
|
|
5th day (M)
|
3 rounds for time: 50 steps over head lunges (15 kg)/ 200 run
|
|
6th & 7th day
|
Off
|
|
3rd week
|
|
1st day (W)
|
muscle snatch (5 x 1 rep)/ power snatch (5 x 3 reps)/ snatch (5 x 5 reps)
|
|
2nd day (M,G)
|
5 rounds for time: 30 double unders/ 6 hand stand push-ups/ 20 sit-ups/ 10 burpee box jumps
|
|
3rd day (M,G,W)
|
3 rounds for time: row 100 kcal/ 50 pull-ups/ 15 sumo deadlift high pull (35 kg)
|
|
4th day (M,W)
|
1 km run/ front squat 6-6-4-4-2-2-1-1 reps
|
|
5th day (G)
|
10 rounds for time: 3 weighted pull-ups (15 kg)/ 5 strict pull-ups/ 7 kipping pull-ups
|
|
6th & 7th day
|
Off
|
|
4th week
|
|
1st day (M)
|
5 rounds for time: 1 km run/ rest 2 min
|
|
2nd day (G,W)
|
20 min muscle-ups: 3-6-9-12-9-6-3 reps: 10 min max reps over head squat (40 kg)
|
|
3rd day (M,G,W)
|
for time: 1 km row/ 50 thrusters (30 kg)/ 30 pull-ups
|
|
4th day (M,G)
|
for time: 100 pull-ups/ 100 push-ups/ 100 sit-ups/ 100 squats
|
|
5th day (W)
|
medicine ball clean; snatch balance 5-5-5-3-3-1-1 reps/ snatch 3-3-2-1-1 reps
|
|
6th & 7th day
|
Off
|
|
5th week
|
|
1st day (G)
|
skill and progression: hand stand
|
|
2nd day (M,W)
|
5 rounds for time: 400 m run/ 15 over head squats (40 kg)
|
|
3rd day (M,G,W)
|
for time: 50 box jumps/ 50 push-ups/50 kettlebell swings/ 50 walking lunges/ 50 burpees
|
|
4th day (G, W)
|
skill and progression: turkish get-up; max load back squat 1-1-1-1-1 reps
|
|
5th day (M)
|
1000 burpees
|
|
6th & 7th day
|
Off
|
|
6th week
|
|
1st day (W)
|
for time: snatch (60 kg) 30 reps
|
|
2nd day (M,G)
|
5 min AMRAP: 15 double unders/ 5 strict pull-ups; 5 min AMRAP: 100 m run/ 5 push-ups
|
|
3rd day (M,G,W)
|
20 min AMRAP: 5 hand stand push-ups/ 10 pistol squats/ 15 pull-ups
|
|
4th day (M,W)
|
5 rounds for time: 5 deadlifts (120 kg)/ 10 burpees/ 1 min rest
|
|
5th day (G)
|
skill and progression: bar muscle-ups
|
|
6th & 7th day
|
Off
|
