1. Activation: 4 rounds / 30" rest between sets
* 20 Hollow Rocks
* 20 Alt. Superman
2. Back Squat - Front Squat / 5 sets / 1'30" rest between sets
* 4 Back Squats + 3 Front Squats @73% of front squats
3. Clean + Push Jerk / 5 rounds / 1'-1'30" rest between
* 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @climbing weight
4. WOD / For Time 2 rounds
* 50 Wallballs
* 10 Bar Muscle- ups / Jumping Bar Muscle- ups
1. Full Body SMR
2. Hip, Ankle Mobility in 10'
3. AMRAP 26' / Comfortable Pace!
* 400m Run
* 20 Russian Swings @24/16
* 15 Butterfly Sit- ups
* 400m Row
* 20 Sumo Deadlifts
* 15 Banded Good Mornings
4. Stretching
1. Activation / 3 rounds
* 10 Jumping squats
* 10 alternate shoulder taps / push- up pos./
* 30 russian twists @10/5 plate
2. Gymnastics /4 rounds / 1 min rest between sets
* 10 Strict presses @30/20
* 6 m Handstand walk / Wall walk
3. Push Press / For time / TC: 8'
10 @55% --- increase weight 5% further
8 @60%
6
4
2
4. Cond. / For Time: 21-15-9
* Double DB box step- ups
* Double DB push presses
* C2B / Jumping C2B
1. Activation: Tabata Style / No rest between sets
A. Alternating reverse lunge @15/10 DB behind neck
B. Alternating V-up
2. Gymnastics / 4 rounds / 1 min rest between sets
* 3 Bar Muscle- ups / banded / box
* 3 Strict Handstand push- ups / Pike push- ups
* 10 Weighted abmat sit- ups or GHD sit- ups
3. Squat Clean / 5x 1 complex / 1'-1'30" rest between sets
3 position squat cleans /floor,knee,hip/ @67%
4. WOD / For Time 6 rounds
* 5 Power Snatch @61/43 43/27
* 12 Pistols / banded or box
1. Activation 3 rounds:
* 200m row /easy tempo/
* 10 romanian deadlifts @2x easy dumbbell
* 10 bench presses @2x easy DB
2. " Strenght Work"
3x 10 unbroken!! strict pullups
3x 8 pushups unbroken!! - 2" pause at bottom /kneeling pushups
3. Squat Snatch
5x 3 position squat snatch - floor- knee- hip @67
/1'- 1'30" rest between sets/
4. AMRAP 10'
20 Double-unders / 60 single- unders
5 T2B / 10 V-ups
5 db DB hang squat cleans 22/15
A) gymn + games
B) 'Sisson'
Amrap 20' (rx:in weight vest)
1 rope climb asc.
5 burpees
200m run
C) 4 sets:
15" L-sit on parallettes
10 ring push ups +(immediately)
15" Ring push up hold
10 good mornings @30/20kg
A) gymn + 3 rnft
- 20 jumping jacks
- 20" plank
- 10 sdhp
- 10 goblet squats
- 5 push ups
B) open 20.3
C) 4x4 Back squat @85%
D) 4 sets:
30 legs over the parallettes
50m slam ball/sand bag carry (only bear hug)
E) 50 deltoid raises @2x5/2,5 plate
A) gymn + amrap 6'
6 alt. scorpions
6/6 1 legged RDL @easy KB
12 hanging knee raises
6m bear crawl
B) 100 empty bar thrusters
* every break: +5 reps thrusters
(U can 'rest' only OH pos.)
C) E30" for 15' - 10 sets
1) 1-2 rope climb asc. (rx:legless)
2) 6 ring dips (open:banded)
3) 10 abmat sit ups
D) 3 sets:
20m R / 20m L 1 handed farmer carry @32-28/20-16
20 banded triceps extensions
40" plank
A) gymn + games
B) amrap 10' (moderate tempo)
200m run
10 SDHP
10 box jumps
C) amrap 20' (in pairs)
- 10/10 burpees over the partner / Plank
- 20m/20m wheelbarrow
- 10/10 rx:partner deadlifts (open: A) push up pos. B) catch the legs of the partner and do deadlifts)
- 20 synrcon sit ups (w/clap)
- 200m partner carry (change anyhow)
D) EMOM 10'
1) 20" superman hold + 20" alt. superman (opposite leg&arm raises)
2) 10 V-ups + 10" Hollow hold
A) gymn + 3 rnft:
7 tempo air squats (3-2-x-1)
7 hindu push ups
7 hip thrusts
7 ring rows
B) For time:
10-9-8-7-6-5-4-3-2-1
HSPU (rx:strict)
1-2-3-4-5-6-7-8-9-10
Pull-ups (rx:strict)
C) Back Squat 4x2 @90%
D) Amrap 3'
3 burpees
5 V-ups
E) 3 x 20m/20m dual KB Carry
R:farmer L:Front rack, then change