Friday 4.7.25
a. Strength
Strict Press
3/3/3/2/2
* on every set hyperextensions 15 reps
or
Single Leg Dead Lifts 7+7 reps
b. Strength Conditioning
Fight Gone Bad
Amrap 1 min per exercise
Wall Balls
Sumo Deadlift High-Pull (35/25 kg)
Box Jumps 50cm
Push Press
Row (Calories)
rest 1 minute, repeat for 3 rounds
Thursday 3.7.25
A. Strength
Front Squat with pause at bottom
4/4/3/3/2
*On every set 1 rope climb legless or practise rope climbs
B. Strength Conditioning
Amrap 14 min
Hang squat clean 2/4/6/8/10..... (60/40kg)
Strict pull ups 1/2/3/4/5......
* On every 2 min 5 burpees over bar
Wednesday 2.7.25
A. Core Strength
Emom x 9
Exercise 1: Russian Twist on Lnadmine x 12 reps
Exercise 2: Ab Rollouts x 10 reps
Exercise 3: Isometric Hollow Hold 20-30 sec
B. Strength Conditioning
For Time
Buy-In:
Run 1000m
Then:
21-15-9
Deadlifts @ 70% 1RM
Handstand Push-Ups (scale with push ups)
Cash-Out:Row 500m
Tuesday 1.7.25
A. Strength
Back Squat
5/5/4/4/3/2
*On every set 3-4 strict pull ups
B. Strength Conditioning
For Time
50 Walking Lunges (25 each leg) 25 x2, 17,5kg x 2
40 Box Jumps (60/50cm)
30 Toes-to-Bar
25 Walking Lunges
20 Box Jumps
15 Toes-to-Bar
10 Walking Lunges
10 Box Jumps
10 Toes-to-Bar
Monday 30.6.25
A. Strength Conditioning
Emom x 32
Exercise 1: 5 power clean (ascending weight)
Exercise 2: Handstand walk 4 x 5mt or 2-3 Wall Climbs
Exercise 3: 50 -75 DU or 10-15 kcal ski
Exercise 4: Rest
Friday 27.6.25
A. Strength Conditioning
For Time
10.....1
Squat Clean (60/45kg) or Squat Snatch (50/35kg)
* On every rnd 6 Strict Hspu + 1 Legless Rope Climb
Scale 9 Push Pups + 3 Strict Pull ups
Thursday 26.6.25
A. Core
Emom x 12
Exercise 1: 10 ab rollouts
Exercise 2: 10 Leg Raises on Dip Bar or Russian Twists on landmine
Exercise 3: Sigle leg Dead Lifts 6+6
B. Strength Conditioning
For Time
Reverse Ladder for Time
10-9-8-7-6-5-4-3-2-1
Deadlifts @ ~70% 1RM
Bar-Facing Burpees
