[Hypertrophy Cycle Week 6/6]
Strength
3 sets:
8 Deadlifts
12 close Grip Push Ups
90-120sec REST btw. sets
MetCon
10 Rounds for time:
2 alt. single arm DB-Devils Press
4 alt. single arm DB-Overhead Lunges
6 lateral Burpees over DB
Skill:
Butterfly Swing / Butterfly Pull Up
Strength:
3 sets:
30 alt. Wall Facing Handstand Shoulder Taps / Pike Shoulder Taps
30 V-Ups
20sec Ring Support Hold + 20sec Ring Dip Hold
Assistance:
100 Ring Rows
40min AMRAP:
800m Run
25 Wall Ball Shots
15 Burpee Broad Jumps
1min REST
800m Run
25 DB-Lunges (Goblet)
15 double DB-Deadlifts
1min REST STRENGTH BALANCE
40′ for quality
a1) 8/8 Lateral Lunges
a2) 6 Nordic Ham-Curls
rest as needed
b1) 6 DB-Press + 6 DB-Push Press
b2) 5 Tempo Pull Ups (5sec ecc.)
rest as needed
c1) 10 Plank Walkouts
c2) 20 V-Ups
rest as needed
[Hypertrophy Cycle Week 6/6]
Skill
Ring Dip / Kipp. Ring Dip
MetCon
EMOM x 20:
(1): x Ring Dips
(2): 20-30 contralateral Arch Ups
(3): 20 banded Hollow Lat Pull Downs
(4): REST
EMOM x 10:
(1): max. cal. Erg in 45sec
(2): max. alt. single DB-Hang Clean and Jerks in 45sec
2min REST
EMOM x 10:
(1): max. Wall Ball Shots in 45sec
(2): max. Wall Ball Sit Ups in 45sec
2min REST
EMOM x 10:
(1): max. alt. DB-Snatches in 45sec
(2): max. Burpee Box Jump Over in 45sec
Power:
5 sets:
5/5 Russian Step Ups
5 High Box Jumps
Strength Endurance
4 sets:
20m heavy Reverse Sled Drag / Sled Push
20m Slam Ball Roll in Push Up Position
21 Ring Rows
Grip
3 x 1min Pinch Grip Hold (DBs / Plates)
Lower Strength + Upper Accessory
[Hypertrophy Cycle Week 6/6]
Strength
Option A:
in 30min complete:
20 Chin Ups
40 pronated Pull Ups
60 frontrack Reverse Lunges
(Split work / sets as you like)
Option B:
in 30min complete:
20 banded Pull Ups
30 banded Chin Ups
60 frontrack Reverse Lunges
(Split work / sets as you like)
„Metabolic Booster“
30sec ON / 30sec OFF x 7:
max. Bar Facing Burpees over Bar
6 x 5min AMRAP – 90sec REST btw. sets:
[Flow: A-B-C-D-C-B-A]
A
50m Reverse Sled Drag
max. cal. Erg in remaining time
B
30 Wall Ball Shots
30 Wall Ball Lunges
max. Russian KB-Swings in remaining time
C
AMRAP:
Burpee Broad Jumps
STRENGTH BALANCE
40′ for quality
a1) 8/8 Rear foot elevated Split Squats @3010
a2) 15 banded Hamstring Curls
rest as needed
b1) 10 double DB-Bent over Reverse Flys
b2) 5 supinated Pull Ups @5010
rest as needed
c1) 20 Russian Sit Ups
c2) 20 Arch Ups (slow)
rest as needed
WOD
[Hypertrophy Cycle Week 6/6]
Skill
Cluster (Squat Clean Thruster)
MetCon
12min AMRAP:
1-2-3-4…
Cluster 40/25kg
+ 4 Kipping Pull Ups
+ 24 Double Under
Power Hour
Strength
4 sets:
6 touch and go Deadlifts @1-2RIR
10/10 double KB-Reverse Lunges
Upper Endurance
EMOM x 12:
(1): 5/5 Single arm Ring Rows
(2): 6-12 Push Ups
Finisher
for Quality:
50 weighted hanging Leg Raises (w/ Wall Ball)
Endurance
3 x 5min ON / 1min OFF:
100 Single Under
20 alt. DB-Snatches
10 alt. DB-Devils Press
max. cal. Erg in remaining time
+
3 x 5min ON / 1min OFF:
30 Wall Ball Shots
20 Burpees 2 Target
max. Shuttle Runs in remaining time [7,5m=1 Rep]
entfällt
WOD
[Hypertrophy Cycle Week 6/6]
Strength
3 x 8 Backsquats (heavier than last week)
MetCon
Every 2min x 10:
[alternate btw. A & B]
A
12 alt. DB-Snatches
+ max. Toes 2 bar (until min 1:45)
B
30/21cal. Erg
STRENGTH BALANCE
40′ for quality
a1) 5 paused Barbell Thruster @33X1
a2) 8 Romanian Deadlifts @3010
rest as needed
b1) 8 Floor Press @2020
b2) 20 empty Barbell Curls
rest as needed
c1) 20 Plate Russian Twists
c2) 30sec Hollow Hold
rest as needed
WOD
[Hypertrophy Cycle Week 6/6]
Strength
3 sets:
8 Barbell Strict Press (heavier than last week)
max. reps empty Barbell Bicep Curls
MetCon
5 x 3min AMRAP – 90sec REST btw.:
30 Airsquats
15 Power Cleans (35/25kg)
max. lateral Burpees over Bar in remaining time
(Goal: hit same number each round)
WOD
[In Teams of 2]
for time:
10 Rounds (YGIG)
30 Wall Ball Shots
20 Burpee Box Jump over
10 Synchro Sit ups with WB (hand over WB each rep)
ENDURANCE
[Teams of 2]
40min AMRAP:
100cal. Erg
100 KB Swings 24/16kg
100cal. Erg
100 Box Step over unloaded
100cal. Erg
100 Burpees
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