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

La 22.9.

A) emom15′

5 thruster
5 hpc
5 push press
5 fs
5 ohs

@easy weight

B) ”Diane”

21-15-9

Deadlift @102,5/70kg
hspu

C) Cooldown

easy aerobic exercise

Pe 21.9.

A) e2m x 4

4 snatch balance @easy/mid weight

B) e1,5m x 5

1 hang snatch + 1 snatch + 1 snatch pull
@mid/midheavy weight

C) 3-4 rounds, rest as needed

10 parallette push up
20 abmat/ghd situp
5-10 narrow grip chin up
10m 1-arm kb lunge walk

To 20.9.

Rest

Ke 19.9.

A) Skill practice

for 20min
e1,5m
MU training (bar, ring, pulls, dips…)
Du’s

B) ”Nancy”

5 rounds for time

400m run
15 ohs @42,5/30kg

C) Cooldown

Easy aerobic exercise

Ti 18.9.

A) e2,5m x 5

Back squat

10 reps
8 reps
6 reps
reps
2 reps

@ add weight, 1-2 reps tank each set

B) e2m x 5

5 press in split @ easy/mid weight, 1-2 reps tank (add 2,5-5kg prev time)

C) Core work

emom 10′

10-15 strict t2b
15 back extensions + supine arm rotations

Ma 17.9.

A) e2m x 5

4 clean @mid weight
3 clean @mid weight+
2 clean @midheavy weight
2 clean @midheavy weight
1 clean @heavy weight

B) e2m x 3

3 clean highpull @heavy weight

C) For time

4 rounds

7 power jerk
7 power clean
7 bar over burpee
200 run
@52,5/35kg barbell

Su 16.9.

Rest

La 15.9.

A) For 20 min

find deadlift 1 Rm

B) Amrap 4′

5 sumo deadlift high pull @42,5/25kg
5 push up

REST 3 min

C) 3 rds For time

10 thruster @42,5/25kg
bar over burpee

Pe 14.9.

A) e2m x 5

4 snatch balance @easy/mid weight
For quality

B) e2m x 5

4 tng Power snatch @easy/mid weight

C) Core work

emom 10′

30-45 sec plank hold
30-45 sec reverse plank hold

To 13.9.

Rest

Ke 12.9.

A) For 20 min

find clean 1Rm

B) Emom 16

10 wb
10 hpc @42,5/25kg
10 burpee
10 stoh @same barbell

Ti 11.9.

A) skill practice

for 20min
30” on/ 30”off
hs walk/ hs hold
du’s

B) 3-4 rds, rest as needed

10 pistol squat
5+5 db/kb lunge single arm press
10 weighted box step over
2x 15m banded run
30” active hollow hang

Ma 10.9.

A) e2,5m x 5

5 BS @mid weight (2reps tank)

B) e2m x 5

5 Press in split @ (1-2 reps tank)

C) Core work

10 rds, 30″on/30″off

V-ups
knee banded hip extension

Su 9.9.

Rest

La 8.9.

A) For 20 min

find FS 1rm

B) 4 rounds for time

200m run
20 air squat
20 kbs @24/16kg
20 Du’s/40 Su’s

C) Cooldown

easy aerobic exercise

Pe 7.9.

A) e2,5m x 5

3 deadlift, drop n’ go! @midheavy weight

B) For 15 min

find Weighted pull up 1rm
scale strict pull up/pull up training

C) Core work

100 back extensions

To 6.9.

Rest