A. Warm-up: Gymn. + Amrap 8’
10/10 Single-Leg RDL
5/5 Hang clean + Jerk @ easy KB
10 Cossack squats
10 V-ups
B. Practice:
Rope climb (Legless)
Pegboard
C. 5 Rounds for time: TC: 20’
1 Pegboard or 1 Seated Legless Rope climb
20 Burpee
10 Alt. Hang Snatch
10 Alt. Hang clean + Jerk
*use heavy dumbbell!
D. Accessory:
Strict T2B x 10 reps
KB windmill x 10/10 reps @ moderate weight
x 2-4 sets
A. Warm-up: Gymn. + 2 sets of:
200m Run
60s. HS hold
60s. Wall Sit
60s. Plank
B. “Running clock”
0:00-10:00
1600/1200m Run (4/3x400m)
10:00-20:00
5 Rounds of “Mary”
5 HSPU
10 Pistol squats
15 Pull-ups
20:00-30:00
1600/1200m Run (4/3x400m)
C. Accessory:
25 Abmat Sit-ups
25 Hip Thrust on floor
x 4 sets
A. Warm-up: Gymn. + 3 sets of:
30 Plate hops
10/10 Upright row @ easy KB
10/10 Suitcase Deadlift @ easy KB
10 PVC pass throught
10 PVC OHS
B. Barbell warm-up for Snatch
Then..
For time:
90-75-60-45-30-15 Double-unders
*5 Squat snatch after each set @ 60/35kg
(Open: 45/25kg)
Tc: 13 min.
C. Deadlift
5x3 reps @ 80% of 1RM
D. “Accessory”
Strict Chin-up x 40 full reps
A. Warm-up: Gymn + 3 sets of:
15s. Hard + 45s. Easy tempo Cardio machine (Row, Bike, Ski)
2 Wall climb
24m (2x12m) Double KB front rack carry
15 Banded good morning
B. Strict press - from rack
6x2 reps @ same weight
*Try to heavier than last week
C. 3 Rounds for time:
15 Box jump-overs @ 70/60cm
10/8 D-ball or Sandbag over to shoulder @ 70/50kg (Scale if you need)
Tc: 9’
Rest 5:00
D. 3 Rounds for time:
15 Box jump-overs @ 70/60cm
10 Hang power clean @ 70/50kg (Scale if you need)
Tc: 9’
E. Accessory:
1 min. Dead hang on bar
Max time Clean grip barbell deadlift hold @ 100% of D weight
Rest 2 min.
x 2 sets
A. Warm-up: Gymn. + Hip mobility
Then..
Amrap 8’
12m Duck walk
12 Cossack squats
12 HR push-ups
12 Band pull-apart
B. Squat clean + Front squat + Jerk @ go to heavy!
C. For time:
25-20-15-10-5 Push Jerk @ 42.5/30kg
*10 Front Squats after each set
Tc: 9’
D. Accessory:
25 Banded pull down
60s. Plank to push-ups
15 Empty BB biceps curl
x 2-4 sets
E. Stretching
A. Warm-up:
1:00 Cardio machine / 200m Run
10/10 Single-Leg RDL @ use KB or DB
20 Steps walking lunges
20 Alt. V-ups
30s. HS hold
x 3 rounds
B. Handstand push-up practice
RX: Def. Strict HSPU 5x3 reps
C. Every 4’ x 8 Rounds (32min.)
20m Double KB or DB Front rack walking lunge @ 2x22.5/15kg
15/12 Toes to bar
25/18 Push-ups
*Open:
20m Double KB or DB Front rack walking lunge @ 2x15/10kg
12/10 Toes to bar
18/14 Push-ups
D. Accessory:
Single-Leg glute bridge hold x 30/30s.
Bottom of squat hold x 60s.
KB Side bend x 15/15 reps
x 2-4 sets
A. Warm-up: Gymn + 3 sets
30/30s. KB bottom up carry @ easy
10/10 Split squats + 10 Air squats
3-5 Strict Pull-ups
30-45s. Handstand hold
B. Every 90s. x 7 sets @ you choose weight!
3 Power clean + 6 Push press + 9 Back squats
C. For time: TC: 9’
21-15-9 Thruster @ 42.5/30kg
4-3-2 Legless Rope climb
*Scaled: Regular rope climb
D. Accumulate 3 min.
Wall Sit hold
A. Warm-up: Amrap 6’
30 Jumping jack
10 Alt. Shoulder taps in push-up pos.
10 Alt. Knee taps in push-up pos.
10 Sit-ups
B. Practice in 8-10 min. @ you can choose your weakness
Handstand walk
HSPU
Handstand hold
C. In 12 minutes:
2K Row
In the Remaining time: Max reps HSPU
Rest 5:00
D. In 12 minutes:
1Mile Run (1600m)
In the Remaining time: Max reps Burpee
E. Abmat Sit-ups x 25 Unbroken reps
x 3-5 sets
Rest 60s. btw.
A. Warm-up:
60s. Shuttle Run
10 Reverse snow angel
5-5 Scorpion kicks
5 Glute Bridge V walk outs
30/30s. Side plank
x 3 sets
B. Deadlift
3x5 reps @ 75% of 1RM
C. For time: (Rx)
7-5-3 Bar MU
14-10-6 Power snatch @ 60/35kg
Open:
9-7-5 Burpee Pull-ups
14-10-6 Power snatch @ 45/25kg
D. “Accessory”
10/10 Single-arm DB row @ heavy!
45s. D-ball or Sandbag hold (bear hug)
x 2-4 sets
A. Warm-up: Gymn + 3 sets of:
100 Single-unders
10 Ring row
10 Tuck jump
10 Joga push-ups
B. Strict press - from rack
5x4 reps @ same weight
*Try to heavier than last week
C. For time: TC: 3’
75 Double-unders
25 Wall ball @ 9/6kg
Rest 2’
For time: TC: 4’
100 Double-unders
35 Wall ball @ 9/6kg
Rest 2’
For time: TC: 5’
125 Double-unders
45 Wall ball @ 9/6kg
D. Accessory:
1:30 Cardio machine
1:00 Weighted Plank (w. plate)
x 3 sets
*work in pairs