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

To 27.9.

Rest

Ke 26.9.

A) Back squat

e2m

• 2 x 6 @60%
• 2 x 6 @65%

B) Front squat

e2m

• 2 x 4 @60%
• 2 x 4 @65%

C) Press + bxj, e2m

4 rds

• 5 Press @50-60%
• 4 Bxj @rem time

D) emom 8

• 5 x inch worm
• 10-20″ Bridge hold

Ti 25.9.

Work with your friend for 55’

• 400m run
• 15 wb
• 2 rope climb
• 10 stoh @42,5/25kg
• 25 Du’s/50 Su’s
• 500m Row
• 10 pc @42,5/25kg
• 15 sledge hammer tire hit
• 20+20 prowler push @partner weight
• 30 hit battle rope

Ma 24.9.

A) e2m x 5

• 5 deadlift @60-65%
• silent touch to ground

B) e2m x 5

• 5 strict pull up (weighted)
• rem time: 5 gm jump @bar

C) Core work

emom 10

• 20 bicycle crunch
• 20 bird dog exercise

Max work time 45”

Su 23.9.

Rest