21.10.2019 – Monday
a) 5 sets
5 shoulder press (start @ 70% of 1rm shoulder press)
10 three point db rows/side Ahap
a)scaled Shoulder press climbing to 1 RM of the day.
b) 5 rounds for time
21 box jumps 24/20″
15 push press 50/35
9 toes to bar
RX+ 70/50 Kilo
Scaled:
a) 5 sets
Shoulder press climbing to 1 RM of the day.
b) 5 rounds for time
21 box jumps 24/20″
15 push press 35/25
9 Kipping L Raises to bar
22.10.2019 – Tuesday
a) 5 supersets (on every 3min)
6 deadlifts (@65-75% of 1rm deadlift)
12 alt. db lunges 22,5/15 kilo
b) 3 rounds for time
500m row
15 Hang power cleans 50/35
15 ring dips
RX+ 60/40 kilo
20 ring dips
23.10.2019 – Wednesday
a) 3-5 sets
20 alt. db floor press 22,5/15 kilo
20 db renegate rows 22,5/15 kilo
20 db russian twists 22,5/15 kilo
b) Amrap 15min
5 devils press 22,5/15
10 db box step ups 22,5/15 (Only 1 db on shoulder)
15 Knees to Elbows
24.10.2019 – Thursday
a) 5,3,1,3,5 reps
bench press (start @75% of 1rm)
*1-2 rope climbs after each set
RX+ legless rope climbs
Scaled bench press climbing to 1 RM of the day.
b) 5 rounds for max reps
1min max bike (cal)
1min max Sandbag over shoulder 65/45 kilo
1min push ups
1min rest
25.10.2019 – Friday
a) from 0:00-12:00
for time
27,21,15,9 reps
Bike (cal)
15,12,9,6 reps
power cleans 60/40
12:00:-13:00
rest
b) 13:00-25:00
for time
27,21,15,9 reps
row (cal)
15,12,9,6 reps
front squats 60/40
26.10.2019 – Saturday
a) Amrap 10min (for quality)
2,4,6,8,10,12… etc reps
strict pull ups
*5m handstand walk after each set
rx+ strict chest to bar pull ups, 10m hswlk
scaled eccentric pull ups,Wall walks
Team of 2:
For time
200,160,120,80,40 reps
double unders
20,16,12,8,4reps
devils press 22,5/15
20,16,12,8,4reps
ring muscle ups
scaled single unders (x2), 15/10, burpee chest to bar pull ups/pull ups/jumping pull ups (x2)
27.10.2019 – Sunday
a) 3 sets
20 barbell good mornings (unloaded bar)
20 side plank raises/side
b) “Nancy”
5 rounds for time
400m run
15 overhead squats 40/30
compare to 28.03.2018
Scaled
a) 5 rounds for time
400m run
30 alt. db overhead lunges 22,5/15
