Week 1

Session 1

Warm-up :

3 Rounds of :

  8 Good morning 30kg

  12 hip thrust on the rower

  18 GHD back extension

​

Force : Front Squat

Emom 15'

1-5' --> 3 reps @70 %

5-10' --> 1 rep @80 %

10-15' --> 5 reps @60 %

​

Wod : AMRAP 10'

  15 Cal Assault Bike

  15 Db Snatch alternating

​

FBB :

Emom 10'

  6 Db Incline Press 2 x 30 kg

  1 Legless Rope Climb 4m

 

Session 2

Warm-up : 3 Rounds not for time

  12 ring rows

  12 dumbbell bench butterfly 2 x 5kg

  12 band pull apart

  12 dumbbell pull over 5kg

​

Force : Bench Press

Emom 15'

1-5' --> 3 reps @70 %

5-10' --> 1 rep @80 %

10-15' --> 5 reps @60 %

​

Wod : For Time

  80m Sandbag Bear Hug Carry

  10 Sandbag Ground to Shoulder

  60m Handstand walk

  10 Sandbag Ground to Shoulder

  40 Db Push Press

  10 SandBag Ground to Shoulder

  20 Hang Clean

 

AW 3 :

5 rounds of :

  20 GHD Situps

  20 GHD back extention

  20 Air squats

 

AW 4 :

4 rounds of :

  12 banded overhead jackhammer

  12 dumbbells bench press 2 x 25kg

  12 band face pulls

  12 dumbbells bench butterfly 2 x 5kg

​

AW 5 :

5 rounds :

  12 banded triceps extensions

  4 strict HSPU

​

WEEK 2 :

​

AW 21 :

Every 3’

15 good morning @30kg (4 rounds)

5 tempo 4-2-1 Wall facing overhead squats PVC

 

AW 22 :

7 rounds of

10 ring rows

10 ring dips

 

AW 23 :

4 rounds of

20 Sandbag squats 45-60kg

20 GHD Sit-ups

20 GHD Back extensions

 

AW 24 :

4 rounds of

10 ring push ups

15 dumbbells bench butterfly 2 x 5kg

20 skull crushers barbell 20kg

 

AW 25 :

4 rounds of

6 strict pullups

12 band face pulls

12 overhead jackhammer

12 banded biceps curls

​

​

WEEK 3 :

​

AW 31 :

5 rounds of

10 romanian deadlifts 40kg

10 hip thrust barbell 60-80kg on hips

 

AW 32 :

4 rounds of

6 strict pullups

6 banded biceps curls

6 pendlay rows barbell 40-50kg

6 bent over biceps curls barbell 25kg

6 high pulls close grip barbell 40kg

Rest 2’

 

AW 33 :

10-20-30 reps for time of

Unbroken GHD Sit-ups

Unbroken GHD Back extensions

Sangbag squats 45-60kg, rest as needed

 

AW 34 :

4 rounds of

6 strict presses

6 banded triceps extensions

6 dumbbells bench presses 2 x 25kg

6 pull over barbell 20kg

6 strict ring dips

Rest 2’

 

AW 35 :

6 rounds of

12 Standing banded lat push down

12 Dumbbells bench presses 2 x 20kg