A. Gymn. + Scapula activation
B. 3 sets of:
• 8-10 weighted strict pull- ups /same weight
• 18 alt. chest supported rows @heavy dumbbell
C. Core Strength /3 sets/1' rest
• 20" L- hang hold
• 15 weighted sit- ups /weight at the chest
• max rep strict T2B
D. For Time @1 heavy dumbell
• 30 alt. dead snatches
• 15 burpee box jump overs
• 30 DB walking lunges /DB anywhere
• 15 burpee box jump overs
• 30 C2B's / Pull- ups
• 15 burpee box jump overs
E. Stretching
A. Gymn. + Activation 3rds.:
• 20/20m lateral monster walks @plate
• 10 scapula pull- ups
• 12 hamstring curls @ring/fitball
B. Weightlifting
☆ Snatch Complex 6x1 / 80% of 1RM P.Snatch/ 2' rest
• 1 Power Snatch + 1 Low Hang P.Snatch + 1 Hang P.Snatch
☆ Back Squat 4x7 / 2' rest / 70-75%
• Tempo 2-1-x-1
C. Amrap 12'
• 15 kipping hspu's
• 15 cals row
• 60 DU's / 20 DU's !!!
A. Gymn. + Games
B. Every 4' min for 32'
First 4'
• 25 down- ups
• 25 hrpu's
• 25 abmat sit- ups
Second 4'
• 40" plank
• 40" glute bridge hold
• 10/10 split squats @medium kb
C. Stretching
A. Gymn.+ 3Rds.:
• 16 dead bugs
• 8 walkouts + push- ups
• 12 good mornings @ barbell
B. For Time / use your 70-80% of body weight /
• 21 Bench presses
• 21 Bar facing burpees
• 21 Deadlifts
• 15 Bench presses
• 15 BFB
• 15 Deadlift
• 9 Bench presses
• 9 BFB
• 9 Deadlift
C. Stretching, focus on lower back, hip and chest.
A. Intensive SMR + 2 Rds.:
• 2' ski/row
• 30" handstand hold
• 20" dead hang
• 20/20m monster walk
B. AMRAP 30'
• 400m run
• 10 burpee box get overs @100/120cm
• 5 wall walks
• 3 ring muscle- ups/ 5 bar muscle- ups / 7 c2b's / 9 pull- ups / 11 jumping pull- ups
• 25 air squats
C. Stretching together
A. Gymn. + 4 Rds.:
• 20"/20" copenhagen side plank
• 20/20 m front rack carry @16/20
• 40" superman hold
B. Weightlifting
☆ 5x1 Complex / 2' rest btw sets / @80%
• 1 P.Clean + 1 Jerk + 1 Low Hang P.Clean + 1 Jerk
C. For Time - 5 Rds.:
• 9 HSPU's / Pike push- ups
• 15 T2B's / Knee raises
• 21 OH lunges @empty bar
D. Cool down
A. Gymn.+ Scapula activation + Hip mobility + 5' moderate tempo row
B. 3 sets
• 5/8 false grip strict ring pull- ups
• 16 alt. pendlay rows @2x16/24
C. Core Strenght
☆ 3 sets:
• 20 double leg lifts on parallettes
• 20 v- ups
• 20 crunches
D. AMRAP 12'
• 30 DU's
• 12 C2B's
• 8 Pistols
A. Gymn. + 3 Rds.:
• 40"/40" side plank
• 10 hamstring curls @trx/ring/fitball
• 15 banded pull- aparts
B. Weightlifting
☆ 5x Snatch Complex
• 1 Power Snatch + 2 Low Hang Power Snatch @75% of 1RM P. Snatch
☆ Tempo Back Squat
• 4x7 @60% 3-1-x-x
C. EMOM 16'
• 1. 15/12 cals row
• 2. 15 DB power cleans @double DB
• 3. 15 box jumps over
• 4. rest
A. Gymn. + 3rds:
• 15m bear walk
• 15m tiger walk
• 15m walking lunges
• 15 hollow rock
B. Partner Workout
• 110 box jumps / steps
• 90 pull- ups
• 110 bar facing burpees
• 90 push jerks @empty barbell
• 110 air squats
• 90 double- unders
C. Acc. Work
• 100 OH Sit- ups @plate
A. Gymn. +3 Rds.:
• 10 scapula pull- ups
• 10 cossack squats
• 10 down- ups
B. 10' Practice
• Ring / Bar Muscle- up
C. 5 Rds. For time / TC: 20'
• 5 BMU's / @ band / jumping BMU
• 20/15 cals row
• 15 wallballs
D. Cool down