Ke 17.10.

A) Skill practice for 20′

e1,5m (for quality, not max effort)

  • Mu: rings, bar, dips, pulls…
  • Du’s

 

B) 3-4 rds, rest as needed

  • 20/15 cal row
  • 10 weighted box step-overs
  • 10 toes to rope
  • 5-10 seated kb/db press
  • 10 ring row, slow release

 

Ti 16.10.

A) BS e2m

  • 1 x 8 @65%
  • 1 x 8 @70%
  • 1 x 6 @80%
  • 1 x 5 @85%

B) FS e2m

  • 1 x 5 @70%
  • 1 x 5 @75%
  • 1 x 5 @80%

C) e2m x 4

  • 5 press @~70% +2,5kg prev week

D) emom 10’

Core work

  • 15 weighted situps
  • 45” plank hold +feet rise

 

Ma 15.10.

A) e2,5m x 5

  • 1 hpc + 1 pc + 1 sp @ mid weight +2,5kg prev week

B) e2,5m x 5

  • 3 clean + 3 fs @75% clean 1rm

C) amrap 10’

  • 5 pc
  • 10 dl
  • 20 abmat situp
  • @ 60/40kg

 

Su 14.10.

rest

 

La 13.10.

A) e1,5m x 6

  • 3 pos snatch
  • for quality, easy/mid weight +2,5kg prev week

B) e2m x 4

  • 3 snatch pull @ heavy weight +2,5-5kg prev week

C) emom 12’

  • 20/15cal row
  • 10 burpee
  • 30 du’s
  • 6+6 kb/db single arm thruster

Scale if needed

 

Pe 12.10.

A) Skill practice

12 rds, 1’ work/30” off

  • Handstand
  • pull up training (kipping, butterfly..)

B) 3-4 rds

  • 100m front rack walk @double kb
  • 5+5 cossack squat (+weighted)
  • 10 knee banded hip extensions
  • 5 gtoh @double kb
  • 10 inch worm

 

To 11.10.

Rest

 

Ke 10.10.

A) BS e2m

  • 1 x 10 @60%
  • 1 x 8 @65%
  • 1 x 6 @70%
  • 1 x 6 @75%
  • 1 x 5 @80%

B) FS e1,5m

  • 1 x 5 @60%
  • 1 x 5 @70%
  • 1 x 5 @75%

C) e2m x 4

  • 5 press @~70% +2,5kg prev week

D) emom 10’

Core work

  • 30” hollow rock
  • 30” superman hold

 

Ti 9.10.

A) e2,5m x 5

  • 1 hpc + 1 pc + 1 sj @mid weight +2,5 kg prev weight

B) e2,5m x 5

  • 2 clean + 2 fs @75% clean 1rm

C) For time

4 rounds

  • 24 kbs @24/16kg
  • 12m lunge walk @goblet hold
  • 12 bxj

Max effort!

 

Ma 8.10.

A) Deadlift e2m

  • 1 x 8 @60%
  • 1 x 6 @70%
  • 1 x 6 @75%
  • 1 x 6 @80%

B) e1,5m x 12 rds

  1. 5 stiff legged deadlift @mid weight (focus on neg gear)
  2. 5 chin up (banded/strict/weighted)
  3. 10+10 lunge mb side throw

C) Tabata 8 x 20/10

  • Back extensions

 

Su 7.10.

rest

 

La 6.10.

A) skill practice

emom 20’

  • hspu
  • du’s

For quality, not max effort

B) 3-4 rds, rest as needed

  • 15/10 cal Row
  • 5+5 single arm ring row
  • 45” side plank hold
  • 10m+10m banded walk
  • 10 press in squat @ bar

 

Pe 5.10.

A) BS e2m

  • 1 x 10 @60%
  • 1 x 8 @70%
  • 1 x 6 @75%
  • 1 x 4 @80%

B) FS e2m

  • 1 x 5 @60%
  • 2 x 5 @70%

C) Press e2m

  • 4 x 5 @~70%

D) emom 10’

  • 20 x abmat situp
  • 20 x back extensions

 

To 4.10.

rest

 

Ke 3.10.

A) e2,5m x 5

  • 1 hpc + 1 pc + 1sj @mid weight

B) e2,5m x 5

  • 1 clean + 2 fs @75% clean 1rm

C) For time

4 rounds

  • 8 hand release burpee
  • 8 pc @60/40kg
  • 200m run

Max effort!

 

Ti 2.10.

A) Deadlift

e2m

  • 1 x 8 @60%
  • 1 x 6 @65%
  • 1 x 6 @70%
  • 1 x 6 @75%

B) e1,5m x 10

  1. 5 stiff legged deadlift @mid weight (focus on neg gear)
  2. 5 pull up (weighted, strict, band..)

C) emom 10

Core work

  • 15 banded hip extensions
  • 30+ mountain climber

 

Ma 1.10.

A) e1,5m x 6

  • 3 pos snatch
  • for quality, easy/mid weight

B) e2m x 4

  • 3 x snatch pull
  • heavy weight

C) emom 15

  • 20/15 cal row
  • 20 press behind neck @bar
  • 20 air squat
  • 20 push up
  • 20 single arm alt kbs

Scale -5rep/cal

 

Su 30.9.

Rest

 

La 29.9.

A) emom 5

  • 3 x snatch balance @easy weight, fast drop

B) e1,5m x 6

  • 3 pos snatch
  • for quality, easy weight

C) 30″ on/30″off x 16 rds

  • alt kb/db snatch
  • t2b/t2r
  • high box step-over
  • rope pull up

 

Pe 28.9.

A) Skill practice

emom 20′

  • pull up/C2b train (strict, kipping, butterfly..)
  • Du’s (max 30″)

B) 2-3 rounds. rest as needed

  • 15/10 cal row
  • 6-10 alt pistol squat
  • 60m double kb front rack walk
  • 5+5 kb single legged deadlift
  • 5 devils press @easy db