1)Warm up games; hip + shoulder/wrist mob.; barbell warm up
2)Clean andj jerk 3x2, same weight
3)21-15-9 reps of
- T2B
- HR push up
3' rest, then 21-15-9 reps of
- pistol squat
- dumbbell alternating snatch@10/17.5 kg
21-15-9 reps of
- cal row
- GTOH@30/45 kg barbell
1)3 sets
- 12 m spider man walk, 12 m crab walk
- 6/6 cossack squat
- 10 barbell good morning
- 20" HS hold/wall
2)Back squat 2x3@80-85 %, 1x2@heavier, daily max, when if its very good
3)20' EMOM
Min 1- 10-12 m HS walk/ 2-4 wall climb
Min 2- 15-20 box jump
Min 3- 10-15 cal SkiErg
Min 4- 15-20 wall ball
Min 5- rest
4)3-4 sets
30" passive hang, 20-30 wrist strengthening with clips/arm
1)3 sets for warm up
- 20" hollow hold
- 20"/20" bottom up KB carry
- 1' easy row
2)Kipping pull up, bar MU practice in 6-8'
3)3 sets
- 10/10 paralette one arm dumbbell row
- 10 double dumbbell bench press
4)For time
- 500 m row, 8 bar MU/ 20 pull up, 20 abmat sit up
-300 m row, 6 bar MU/15 pull up, 20 sit up
- 150 m row, 4 bar MU/ 10 pull up, 20 sit up
1)6' amrap
10 snow angel, 5 inchworm, 20"/20" side plank+ rotation, 10 thruster, 1 KB in goblet
2)5 sets, same weight
1 snatch deadlift+ 1 power snatch + 1 squat snatch (open: + 1 OHS)
3)Snatch high pull 3x3@90-100% or 2)
4)10' amrap
- 15 am. swing
- 40 DU/80 SU
5) 4 sets
- 30" double KB overhead carry
- 10/10 kettlebell side bend
1)Shoulder mobility + running w/exercises
2)3 sets for quality
10/10 half kneeling kettlebell windmill, 12 alternating kettlebell press
90" rest
3)5 rounds for time
- 3/5 strict pull up
- 10 hang clean@35/50 kg
- 20 air squat
- 10 push up
4)One arm row 3x10/10
1)Warm up: hip + th mobility, some animals
2)10'OTM
Odd: 3-5 rope T2B
Even: 12 dual KB deadlift with band
3)Front squat 5x3, same weight
2' rest btw sets
4)2x 8' AMRAP with 4' rest btw rounds
First AMRAP: 300 m row, 10 burpee over rower, 30" superman hold
Second AMRAP: 12 wallball, 6/6 kettlebell single arm GTOH, 12 V-sit up
1)6' AMRAP
30" run inside, 20 jumping jack, 30" superman hold, 10 barbell good morning, 10 spiderman walk
2)Deadlift E 2' x 3 reps x 5 rounds
3)25' EMOM: 40" work
Min 1- T2B
Min 2- Kettlebell snatch, alternating
Min 3- air squat
Min 4- kipping HSPU / wall climb
Min 5- rest
4)Stretching, SMR
1)2 rounds as warm up
- 15 down up
- 10 scapula push up
- 8/8 dead bug
- 3x [1 clean+ 2 push press] barbell
- 20"/20" side plank
2)1 clean + 2 push press
4 sets same weight
3)For time
- 750 m row, 75 DU (double SU), 50 push press@15/20 kg BB
- 500 m row, 50 DU, 25 push press@25/30 kg
- 250 m row, 25 DU, 15 push press@35/40 kg
4)Plank 3x45", 1' rest
1)6' AMRAP
- 8 inchworm
- 3/3 TGU from press to lunge
- 30" wall sit hold, arms overhead
2)Handstand hold, walk progression, strength
3 sets for quality
- around the box -1/1 round
- 30" HS hold facing the wall
- 10 abwheel
3)OTM 10'
Odd: Back squat x 5
Even: kneeling double kettlebell press x 10
4)21-15-9 reps for time
- squat clean + wall ball
- burpee
- pull up
1)PVC warm up, shoulder mob., 5' cardio machine easy, barbell warm up
2)Power snatch E90" x 2 reps, 5 rounds, same weight
3) Snatch deadlift 5x3, not tng, 90-100% of your 1 RM sn
4)3 rounds for time
- 20 box jump over
- 20 russian swing @heavy KB
- 20 cal row
5)Superman hold tabata