Thursday 5.11.26
A. Strength
Back Squat
2 sets x 2 reps @ 100%
B. Strength Conditioning
For Time
5 Bear Complex (40/20kg)
400/350mt Row/Ski
4 Bear Complex (50/25kg)
400/350mt Row/Ski
3 Bear Complex (60/30kg)
400/350mt Row/Ski
2 Bear Complex (70/35kg)
400/350mt Row/Ski
1 Bear Complex (80/40kg)
400/350mt Row/Ski
*Bear Complex: Power Clean + Front Squat + Push Press + Back Squat + Push Press
Wednesday 4.11.26
A. Primer
Emom x 9 (40 sec on/ 20 sec off)
Exercise 1: Shoulder Taps
Exercise 2: Rope Pulls from Ground
Exercise 3: RDL
B. Strength Conditioning
4 min Tabata Mash Up
1. Swings (24/16kg)
2. T2bar
Rest 1 min
4 min Amrap
Rope Climbs
Rest 1 min
4 min Tabata Mash Up
1. Dead Lifts (80/60kg)
2. Box Jumps
Rest 1 min
4 min Amrap
Handswalk or Wall Climbs
Tuesday 3.11.26
A. Conditioning
3 Rnds of :
Min 1: 15/12 Kcal Row
Min 2: 15/12 Kcal Ski
Min 3: 20/15 Kcal Bike Erg
Min 4: 12/8 Kcal Air Bike
Min 5: Max Kcal Row or Ski
Min 6: Rest
B. Strength Conditioning
7 rnds of :
45 sec work / 45 sec Rest
7 Thrusters 45/25kg Remaining time Du
or
7 Power Snatch (50/30kg) Remaining time wall balls
Monday 2.11.26
A. Primer
Emom x 9
Min 1: 2 Reps Clean Pulls +2 Muscle Cleans + 2 High Hang Squat Cleans
Min 2: 6-8 Reps Straddle Hspu or 10 Strict Push ups
Min 3: 5 Reps Kipping Swings + 5 Retraction Pull ups or Strict Pull ups
B. Strength Conditioning
Amrap 20 min
1 Squat Clean (60/40kg)
1 Strict Hspu (Scale with Strict Push Ups)
1 Bar Muscle up or Kipping Pull ups
2 Burpees
* On every rnd add 1 rep = Clean/HSPU/BMU and 2 reps = Burpees
Friday 29.10.26
A. Strength
Push Press x 4 reps x 4 sets
Strict Press x 3 reps x 3 sets
B. Strength Conditioning
3 Rnds of :
Amrap 3 min : 10 Double DB Snatch + 10 Shuttle Runs 10mt
Rest 1 min
Amrap 3 min : 10 S2O (60/40kg) + 10 Burpees over bar
Rest 1 min
Thursday 29.10.26
A. Strength
Back Squat
95% 3 sets x 3 sets
* On every set max Reps Strict Pull ups
B. Strength Conditioning
For Time
18 Bar Muscle ups (Scale with Ring Dips)
9 Squat Clean (60/40kg)
30 T2Bar (Scale with V-ups)
15 Hang Squat Clean
42 Pull Ups (Scale with Jumping Pull ups)
21 Front Squats
Tuesday 27.10.26
A. Primer
Emom x 9
Exercise 1: Push Press x 8 reps
Exercise 2: Goblet Squats x 8-10 reps
Exercise 3: Weighted Hyperextensions x 10-12 reps or Goodmornings
B. Strength Conditioning
For Time
In pairs of 2 (break as you wish)
2 Rnds of
40 Dead Lifts (90/70kg)
40 Wall Balls (9/6kg)
40 Kcal Ski/Row
40 Strict HSPU (Scale with Strict Press @50-65% of BW)
