Weekly Special: 21 sets
1-2 minutes rest between sets
1-2 minutes rest between sets
Ghost Fight
5 rounds
1 min Row
1 min Burpees
1 min Double Unders
1 min Sit Ups
Focus on technique
Focus on technique
16 one arm KB-Swings
16 KB-Cleans
16 KB-Push Presses
14 one arm KB-Swings
14 KB-Cleans
14 KB-Push Presses
12 one arm KB-Swings
12 KB-Cleans
12 KB-Push Presses
10 one arm KB-Swings
10 KB-Cleans
10 KB-Push Presses
Rx: 24 / 16 kg
Buy-in: 100m Farmers Carry
30-30-30-30-30
25-25-25-25
20-20-20
15-15
10
Buy-out: 100m Farmers Carry
Movements:
Tuck Ups
Kettlebell Swings
Split Squats
Handstand Push ups
Slam Balls
Rx:
Farmer Carry: 24 / 16 kg
Kettlebell Swing: 24 / 16 kg
Slam Ball: 10 / 6 kg
Every athlete can choose the order freely
Buy-in:
400m Run
50 Double Unders
then 6 rounds
26 Burpees
8 Power Cleans
4 Shoulder-to-Overhead
Buy-out:
400m Run
50 Double Unders
Rx: 50 / 30 kg
Rx+: 70 / 50 kg
6 rounds
Single Unders
00:30s on
00:30s off
6 rounds
Single Unders
00:30s on
00:30s off
1 mile run
1 mile = 1.609 meters
Focus is on technique. All lifters start with high hang snatches. For more advanced lifters, tehy could move to knee hang.
Start with empty barbell, then lifters can move up if the technique is solid.
Weekly Special: PITT-Force Program
Pull Up (PITT-Force)
Back Squat (PITT-Force)
Take 80% of your 1RM and do 8 reps. Then do single reps with a pause of 3-20 seconds between the reps
Team of 2
100 cal Row
100 Pull Ups
100 Thrusters
Rx: 30 / 20 kg
Rx+: 45 / 30 kg
Change every minute the movement
Weekly Special: PITT-Force Program
Floor Bench Press (PITT-Force)
Take 80% of your 1RM and do 8 reps. Then do single reps with a pause of 3-20 seconds between the reps
Sumo Deadlift (PITT-Force)
Take 80% of your 1RM and do 8 reps. Then do single reps with a pause of 3-20 seconds between the reps
AMRAP 4
Buy-in: 100 Double Unders
12 Power Cleans
4 Burpee Box Jump Overs
rest: 4 minutes
AMRAP 4
Buy-in: 100 Double Unders
8 Power Cleans
4 Burpee Box Jump Overs
rest: 4 minutes
AMRAP 4
Buy-in: 100 Double Unders
4 Power Cleans
4 Burpee Box Jump Overs
Rx:
Power Clean: 30 | 40 | 50 kg / 20 / 25 | 30 kg
Box Jump: 60 / 50 cm
Rx+:
Power Clean: 45 | 55 | 70 kg / 25 / 35 | 45 kg
Weekly Special: PITT-Force Program
Front Squat (PITT-Force)
Take 80% of your 1RM and do 8 reps. Then do single reps with a pause of 3-20 seconds between the reps
Pull Up (PITT-Force)
Team of 2
AMRAP 14
120/110/100 cal Row
100 Toes-to-Bar
80 Wall Balls
60 Power Cleans
40 Pull Ups
Rx:
Wall Ball: 9 / 6 kg
Power Cleans: 30 / 20 kg
Rx+:
Power Cleans: 45 / 30 kg
M/M -> 120 cal row
M/W -> 110 cal row
W/W -> 100 cal row
Weekly Special: PITT-Force Program
Shoulder Press (PITT-Force)
Take 80% of your 1RM and do 8 reps. Then do single reps with a pause of 3-20 seconds between the reps
Deadlift (PITT-Force)
Take 80% of your 1RM and do 8 reps. Then do single reps with a pause of 3-20 seconds between the reps
00:00 – 02:00
max Burpees over Bar
rest: 2 minutes
04:00 – 06:00
max 10m Shuttle Runs
rest: 2 minutes
08:00 – 10:00
max Power Cleans
rest: 2 minutes
12:00 – 14:00
max Wall Balls
rest: 2 minutes
16:00 – 18:00
max Pull Ups
Rx:
Power Clean: 45 / 30 kg
Wall Ball: 9 / 6 kg
