Week 2/16: Inverted Juggernaut Method
Shoulder Press
- 1 set of 5 reps at 55% NT1RM
- 1 set of 5 reps at 62,5% NT1RM
- 7 sets of 3 reps at 67,5% NT1RM
- 1 set of 3+ reps at 67,5% NT1RM (not to failure)

Then 9-12x Double. DnG. Lift
every 90-120sec @75-85% of
1RM. All sets across (same
loading).

30min amrap

Relay in teams of 3
12 Db squat
20m sledge push

6 min on, 1 min off for 6 rounds:

A. 800 m run or ski for calories

B. 10 wall balls 9/6 kg
5 pull ups
20 double unders

C. 15/12 cal bike
10 barbell SDLHP 30/20 kg
8 box jump overs (24/20”)

Rotate stations for total 2 rounds per each

𝗟𝗲𝘃𝗲𝗹 𝟯:
24 min:
1, x Cal Echo Bike
2, Rest
3, x Rep Overhead Squats @60/40kg
4, Rest
5, Bar Facing Burpees
6, Rest

𝗟𝗲𝘃𝗲𝗹 𝟮:
24 min:
1, x Cal Echo Bike
2, Rest
3, x Rep Overhead Squats @43/30kg
4, Rest
5, Bar Facing Burpees
6, Rest

𝗟𝗲𝘃𝗲𝗹 𝟭:
24 min:
1, x Cal Echo Bike
2, Rest
3, x Rep Overhead Squats @30/20kg
4, Rest
5, Bar Facing Burpees
6, Rest

Result will be the score of the lowest round.

EMOM24
10/8 cal echo bike
8 box jump
8+8 DB Snatch

5, 4, 4

4 x 6 min AMRAP, rest 2 min (alt. A & B)

A.
15/12 cal erg
12 KBS
8 target burpee

B.
4-8-12-16-20… KB/DB thruster
50/25 single under/double under

6x 4min Amrap, 2min rest between set
Alternate A&B (3x both)

A)
13/10 cal bike
20 plate ground to oh @20/15kg
20 jumping lunges
max reps v-ups

B)
13/10 cal bike
20 kbs @20/16kg
20 goblet squats @20/16kg
max reps abmat sit ups

WEIGHTLIFTING 6min
EMOM x6: Snatch Balance + OHS

Conditioning: 15min
E90sec x10:
Hang Power Snatch + Hang
Squat Snatch
Target: add loading by feel, not
all out