A. Gymn. + Scapula activation
B. 3 attempt: / 2' - 3' rest btw sets
• Max reps strict pull- ups /wide grip/
C. Core Strenght / 3 sets
• 30" plank
• 20 reverse crunches
• 10 tempo v-ups / 2" accentric
D. Alex's Birthday Workout: Happy 27th Birthday
For Time:
☆ 200m pinch plate carry @double 10/15
2 rds.:
• 27 OH lunges @1 heavy dumbbell
• 27 Pull- ups
• 27 Box jump overs
☆ 200m pinch plate carry
A. Gymn. + 2rds.:
• 20/20 steps lateral monster
• 1' plank
Then, Barbell warm- up together
B. Weightlifting
☆ Let's see your max
• Power Snatch
• Back Squat
C. AMRAP 7'
• 7 HSPU's
• 14 Abmat sit- ups
• 21 DU's for everyone
A. Gymn.+ Warm- up together
B. For max reps target burpee for 4 rounds of 5' / 3' rest btw sets
• 400m row
• 60 DU's / 100 single unders
• 20 SDHP's @40/25
☆ max reps target burpee in remaining time
C. Relax, Stretching
A. Gymn. + Amrap 6'
• 12 air squats
• 12 crab&reach
• 6/6 shoulder presses
• 1/1 TGU
B. Lower Body Strenght
☆ 4 sets
• 8/8 single leg RDL
• 16 alt. Pistols
C. For Time
☆ 10-9-8-7-6-5-4-3-2-1 /@30/40 kg
• OHS
• Pull- ups
• Push- ups
D. Acc. Work
• 100 side bands empty bar
A. SMR in 8-10 min.
B. 2 Rds.:
• 2 min bike/row/ski/jogging
• 12 cossack squats
• 14 alt. KB hang cleans @easy KB
C. AMRAP 30' @moderate tempo
• 400m row
• 10 thrusters @empty bar
• 10 lateral burpees
• 15 hrpu's
• 24 alt. reverse lunges
D. Stretching
A. Gymn. + 3 rds.:
• 1'/1' side plank
• 20/20m single arm bottoms up KB carry @8/12
• 15 good mornings @barbell
B. Weightlifting
☆ E2' / 7x1 / @85-90% of 1RM P.Clean
• 1 P.Clean + 1 Hang P.Clean + 1 Jerk
C. EMOM 16'
1. 15/12 cals row
2. 20 air squats
3. 40 DU's
4. Full rest
D. Cool down
A. Gymn. + Activation 2 rds.:
• 20 banded pull- aparts
• 20" dead hang
B. Upper Body - 3 sets
• 5/8 false grip strict ring pull- ups
• 5/8 ring dips
• 10 bent over rows @40/55
C. Core Strength 3 sets / 1' rest btw sets
• 20 weighted butterfly sit- ups @weight on the chest
• 20" L- sit hold on parallette
• 20 legs over the parallette
D. AMRAP 12' / @double medium KB
• 5 Push presses
• 10 T2B's
• 5 Thrusters
• 10 C2B's
• 5 Clusters
A. Gymn. + Activation 3 rds.:
• 30"/30" star side plank
• 15 ring rows
• 10/10 1-leg hip thrusts
B. Weightlifting
☆7x1 Complex / @85-87% of 1RM P.Snatch
• 1 P. Snatch + 1 Hang P. Snatch
☆ Tempo Back Squat / 80-85%
• 5x5 3" down
C. 19.3 TC:15' @1 heavy DB: 15/22,5
• 61m DB OH lunges
• 50 DB box step ups
• 50 strict hspu's / kipping / pike push- ups
• 61m HSW / 61m bear walk with dumbbell
A. Gymn. + 2 rds.:
• 12 cossack squats
• 20" handstand hold
• 20" hollow hold
B. EMOM 6'
*Rx: 30" max meters HSW
*Open: HSW practice
C. EMOM 16'
☆Odd: KB Complex 2x: 1 cluster + 2 gront squats + 2 push jerks
☆Even: 10 down- ups
D. Cooldown
A. Gymn. + 3rds.:
• 10 scapula pull- ups
• 3 wall climbs
• 10 air squats
B. 4 sets
• 8/8 landmine rows
• 8 lateral raises @ plate
C. Helen - target @ sub 10'
☆ 3rds
• 400m run
• 21 KB swings @16/24
• 12 pull- ups
D. Pendlay row
• 5x5