Author: Christian Sieger

4 sets
5-10 Pull ups
20 sec Handstand Hold

BSQ Week 1 10×60% 8×70% 6×75% 4×80%
Front Squat 5×70% 5×70%

Amrap 7min
10 Box Jumps Over 30 Wall Balls
M 70cm W 60cm

Every 6 min for 3 rounds: 400m run
5 power cleans
5 Jerks
20 Push ups M 70 W 50

Clean Complex 1 Power Clean + 1 Front Squat +1 Squat Clean +1 Jerk
Build a heavy set in 10 min

Open 14.3 style:
Amrap 8min:
10 -15-20-25-…
Deadlifts 80/60kg
15 Box Jumps

4 Rounds not for time
10-15 reps Bulgarian Squats (behind the neck)
10-15 reps Single leg DL
10-15 KB one arm presses

Emom 8
O: Back extension E: T-Sit ups

Push Press
Work up to a heavy 5RM in no more than 7 sets

5 Rounds for Time
20 PVC Jumps 60/40cm
15 OHS 45/30

Emom 6
: 25 sec kipping Pull ups

5 Rounds for time
1 bear Complex
1 Round Cindy
30 Sit ups

15 min Time Cap

Back Squats
2×10 1×5 1×3 2×2
Work up in weight

Emom 6
:25 sec Push ups
Work on good form

Amrap 4 min
20 /15 cal row
max rounds of “DT”

DT:
12 DL
9 Hang Power Cleans
6 Push Jerks

Rest 4 min Repeat x2
M 60 W 40

Tabata Pull up L Sit Hold

EMOM 6

ODD: 5-7 strict Pull Ups

Even: 10 heavy dual KB Front Squats

 

Clean Pull + Squat Clean

 

WOD1: AMRAP 12 (Teams of 3 – 1 work, 2 rest)

8 Deadlift (100/70 kg)

6 lateral Bar Burpees

 

WOD2: 80 strict TTB in team 

 

Every 2 min x 5 rounds
max strict Pull ups
10 RKb swings heavy

Snatch
Snatch high pull + Squat Snatch (1+1)x4

For Time
40 Doubles,
21 Power Snatches
40 Doubles
18 Power Snatches
40 Doubles
15 Power Snatches
40 Doubles
12 Power Snatches
M 40 W 25

Amrap 20
13 Ring Push Ups
13 Deadlifts
400m Run

M 90 W 60

Pull ups
10×3-5 strict (or weighted) rest 30 sec

Box step ups
Kb or DB 4x 12 each side

5 Rounds
10 Overhead Squats
max unbroken TTB
Score is max TTB
M 55 W 40

After Wod: 50 Turkish Sit up