Cycle Week 28/02.11.19

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img_0448
Day 1

Power & Strength

Squat Snatch
4×2 @ 90% of 1RM

Strength Endurance

10′ EMOM
Kipping HSPU
45% of Max Rep

Work Capacity

For Time
2000 mt Row
50 Wall Ball 9/6
50 Push Ups
50 Kb Swings 24/16
Time Cap 20″

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Day 2

Strength

Back Squat
Find 2RM

Work Capacity

9′ AMRAP
9 Thrusters 40/30
35 DU

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Day 3

Power & Strength Endurance

Clean
4×2 @ 90% of 1RM

10′ EMOM
Kipping C2B
42% of Max Rep

Work Capacity

For Time
40 T2B
2 Rope Climbs
40 A. Pistols
4 Rope Climbs
40 Pull Ups
6 Rope Clims

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Day 4

Rest

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Day 5

Strength

Deadlift
Find 2RM

Work Capacity

For Time
400 mt Run
15 Power Clean 60/40
15 HSPU
Rest 2″
400 mt Run
12 Power Clean 60/40
12 HSPU
Rest 2″
400 mt Run
9 Power Clean 60/40
9 HSPU

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Day 6

20.4

Cycle Week 21/26.10.19

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img_3447

Day 1

Power & Strength

Squat Snatch
4×3 @ 85% of 1RM

Overhead Squat
18′ E3MOM
2 Rep @ 80% of 1RM

Strength Endurance

10′ EMOM
Kipping HSPU
40% of Max Rep

Work Capacity

For Time
1500 mt Row
65 Thrusters 20/15
45 T2B

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Day 2

Strength

Back Squat
18′ E3MOM
2 Rep @ 80% of 1RM

Deadlift
18′ E3MOM
2 Rep @ 80% of 1RM

Work Capacity

8′ AMRAP
4 Deadlift 102/70
10 Kb Swings 24/16
5 Box Jumps

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Day 3

Power & Strength Endurance

Clean
4×3 @ 85% of 1RM

10′ EMOM
Kipping C2B
40% of Max Rep

Aerobic Power

4 x Tabata Run
4’Rest Each Tabata

Work Capacity

For Time
50 Pull Ups
100 Air Squat
25 Pull Ups
50 Air Squat

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Day 4

Aerobic Capacity
30′ run @ 70-80% of FcMax

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Day 5

Strength

Front Squat
18′ E3MOM
2 Rep @ 80% of 1RM

Push Press
18′ E3MOM
2 Rep @ 80% of 1RM

Work Capacity

8′ EMOM
10 Overhead Squat 40/30
24 DU

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Day 6

20.3

Cycle Week 14/20.10.19

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img_3130Day 1

Power & Strength

Squat Snatch
4×4 @ 80% of 1RM

Overhead Squat
16′ E2MOM
3 Rep @ 75% of 1RM

Strength Endurance

10′ EMOM
Kipping HSPU
35% of Max Rep

Work Capacity

4 Rounds For Time
20 Air Squats
20 Kb Swings 24/16

3′ Rest

3 Rounds For Time
20 Kb Swings 24/16
10 Box Jump

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Day 2

Strength

Back Squat
16′ E2MOM
3 Rep @ 75% of 1RM

Deadlift
16′ E2MOM
3 Rep @ 75% of 1RM

Work Capacity

4 Rounds For Time
10 C2B
15 Power Snatch 35/25
40 DU

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Day 3

Power & Strength Endurance

Clean
4×4 @ 80% of 1RM

10′ EMOM
Kipping C2B
35% of Max Rep

Aerobic Power

4 x Tabata AAB
4’Rest Each Tabata

Work Capacity

11′ AMRAP
6 Deadlifts 100/70
8 Lateral Burbees
5 Bar MU

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Day 4

Aerobic Capacity
30′ bike @ 70-80% of FcMax

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Day 5

Strength

Front Squat
16′ E2MOM
3 Rep @ 75% of 1RM

Push Press
16′ E2MOM
3 Rep @ 75% of 1RM

Work Capacity

Buy in 500mt Row

8 Rounds For Time
10 Wall Ball 9/6
8 A. DB Snatch 22,5/15
6 C2B

Buy out 500mt Row

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Day 6

20.2

Cycle Week 7/12.10.19

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img_8618Day 1

Power & Strength

Squat Snatch
4×5 @ 75% of 1RM

Overhead Squat
10′ EMOM
3 Rep @ 70% of 1RM

Strength Endurance

10′ EMOM
Kipping HSPU
30% of Max Rep

Work Capacity

10′ AMRAP
5 power Clean 80/60
10 T2B
20 DU

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Day 2

Strength

Back Squat
10′ EMOM
3 Rep @ 70% of 1RM

Deadlift
10′ EMOM
3 Rep @ 70% of 1RM

Work Capacity

4 Rounds For Time
12 Deadlifts 80/60
10 C2B

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Day 3

Power & Strength Endurance

Clean
4×5 @ 75% of 1RM

10′ EMOM
Kipping C2B
30% of Max Rep

Aerobic Power

4 x Tabata Row
4’Rest Each Tabata

Work Capacity

10′ AMRAP
8 DB Thrusters 22,5/15
10 Box Jumps
200 mt Row

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Day 4

Aerobic Capacity
Run @ 70-80% of FcMax

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Day 5

Strength

Front Squat
10′ EMOM
3 Rep @ 70% of 1RM

Push Press
10′ EMOM
3 Rep @ 70% of 1RM

Work Capacity

4 Rounds For Time (20’Cap)
25 Cal Row
20 Wall Balls 9/6
15 Kb Swings 32/24
20 S. Arm Overhead Kb Lunges 32/24

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Day 6

20.1