1)Warm up with PVC pipe + some core exercise 'álá coach' + BB warm up
total ~8 min
2)Lifting:Squat snatch /Open: Power sn + 1 OHS
8' EMOM x 1 rep (same w.)
3)"Fight gone bad"
3 rounds, 1 min per station:
Wall Ball (6/9 kg)
Sumo Deadlift High Pull (35/ 25 kg)
Box Jump
Push Press 35/ 25 kg)
Row for cal
Rest 1 min
4)Single arm KB overhead carry 3x15/15 m
1)5' amrap
* 30" easy row
* 12 KB deadlift
* 7 butterfly sit up
* 7 ring row
2)BSQ 4x2, same w., 2' rest
3)"The seven": 7 rds ft
* 7 hspu
* 7 thruster@ 25/40 kg
* 7 K2E
* 7 deadlift@35/60 kg
* 7 burpee
* 7 russian swing@16/24 kg
* 7 pull ups
4)Single leg RDL/ barbell 3x10/10
1)Warm up : gymn+ exercises in pairs /10'/
2)For time
Part A: dumbbell DT: 5 rds @you choose the weight; medium
* 12 deadlift
* 9 hang clean
* 6 stoh
2' rest
Part B: for time
* 40 abmat sit up
* 30 cal row
* 20 wall balls
* 10 wall climb
3)Tabata : hollow body flutter kicks
1)2 sets
* 10 banded good morning
* 6/6 alt. leg raise, arms in superman hold (facing down)
* 5 inchworm
* 5 BB deadlift + 5 BB press
2)10' OTM
odd: 3 deadlift @~ 70 %
even: 8 bench press@2x DB
3)3x 5' amrap/ 2' rest btw sets
* 8 burpee box jump overs
* 3/5 bar MU /banded/10 C2B/ 12 ring row
* 8 (4/4) heavy DB clean+ jerk @15-17.5 /20-22.5 kg DB
* 8/8 alt. lunge steps
4)Kneeling abwheel or rong rollout 3x 8-10 reps
1)5' amrap
* 10 scapula pull up
* 7/7 single leg hip thrust
* 5 BB deadlift + 5 BB FSQ
* 12 m bear crawl
2)Lifting: 1 hang squat clean + 1 squat clean
E90" x 1 complex x 5 rds
3)Double KB front squat (front rack!)
4x 10, same w. @heavy
1' rest
4)3 sets, 90" rest btw sets
* 2-5 strict pull ups
* 8-12 inverted row
5)8' amrap
* 12 medball squat clean@6/9 kg
* 10/12 push ups
* 10 kipping pull ups
1)2 sets
* 20" HS hold/wall
* 5 BB strict press + 5 BB push press
* 20" superman hold
* 5/5 crab n' reach
* 10 scapula push up
2)Lifting: push jerk
E90" x 3 reps, not tng; 5 rds
3)HSPU practice in 5-6'
4)For time
21-15-9 reps
* deadlift @60/80 kg
* kipping HSPU
5)L-sit barbell press 4x8, same w. ; 1-90" rest btw sets
1)2 sets
* 8 OHS facing wall
* 5 BB snatch high pull + 5 BB muscle sn
* 20 jumping jack
* 12 m tiger crawl
* 10 hip thrust
2)Lifting: 1 Power snatch + 1 OHS
E90" x 1 complex x 6 sets; climbing weight
3)Tabata (4x 4' work)
1)Air squat
2)Burpees
3)DU's
4)Russian swing@16/24 kg
1' rest btw every tabata (after every 4 min)
4)Hollow hold 4x 15"
30" rest btw sets
1)5' amrap
* 5 inchworm
* 1 bear complex@ empty BB
* 7/7 dead bug
* 14 air squat
2)BSQ 5x2, same heavy w.
90" rest btw sets
3)For time, TC: 15'
1992 m row
10 Bear complex @45/60 kg (1 power clean + 1 FSQ+ 1 jerk+ 1 BSQ + 1 jerk)
12 Bar MU /banded Bar MU or 24 pull ups)
4)Barbell good morning 3x 20
1)Gymn + animals or something play :-)
2)For time
21-15-9 reps
* box jump overs
* hang power snatch@ 25/40 kg
21-15-9 reps
* wall ball
* burpee target
21-15-9
* deadlift @50/70 kg
* cal row
3)3 sets
* 10/10 side plank rotation
* 12/12 m heavy farmer carry@ KB
1)2 sets
* 6/6 single leg hip thrust
* 6/6 shoulder taps in HS hold/ wall (Open: HS hold or push up sh taps)
* 10 BB deadlift
* 10 air squat
2)Squat clean 8' EMOM x 1 rep @ ~80-85 %
3)8' OTM
Odd: 10 m HS walk (Open: 3 wall climb)
Even: 5/5 split squat@2x KB in farmer carry hold
4)For time
Buy in: 500 m run,
then 3 rds
* 12 STOH@ 25/40 kg
* 6/6 pistol squat (Open: supported with ring or box)
* 12 hang clean@same w.
Buy out: 500 m run