1)Hip & shoulder mobility, 5' easy cardio + 10/10 Dead Bug
2)5 sets, same weight, 90" rest btw sets
1 hang squat clean+ 1 power clean from ground + 1 FSQ
3)8' OTM
Odd: double KB front rack squat x 10
Even: 40" superman hold
4)For time
21-15-9 reps of
* pull up
* deadlift@50/80 kg
~>after every set 500 m row
1)3 rounds as warm up
* 50 simple under
*10 m crab, 10 m spider walk
* 40" push up hold
*15 m double KB overhead carry
2)Push press from rack
Every 90" x 3 reps not tng x 5 rounds
3)3 rounds for time
*15 power snatch@25/40 kg
*20 T2B/25 K2E
4)3 sets for quality
* tall knee alternaring push press/double KB x 6/6
* KB close grip push up (hands on KB) x 5-8
1)6' AMRAP
*20 jumping jack
* 30" superman hold
*10 m bear crawl
*15"/15" side plank
2)BSQ 4x3, same weight (80-85 % of 1 RM)
2' rest btw sets
3)18' EMOM:40" work/20" rest
Min 1- DU/SU
Min 2- Hand release push up
Min 3- Box jump
4a)Wall sit hold, double KB in front rack
3x 30"
4b)Hollow hold 3x 20"
1)Warm up: 3 rounds
* 1' 30" easy row
* 10 hip thrust
* 10 scapula push up
2)Every 90" x 6 rounds/ same weight
5 deadlift + 5 power clean + 5 bent over row
3) 12' AMRAP
* 10 double KB hang clean
*10 burpee
* 20 air squat
4)3 sets for quality
* tall knee triceps extension /kettlebell x 10-12
* single arm kettlebell bench press on bench x 10/10
A. Gymn. + Warm-up 2 rounds:
20m bear walk
40" plank @leg raises
20m tiger walk
30" reverse plank
B. Weekend Wod: AMRAP 30'
100 cals row
30 burpee over the row
50 thrusters @empty bar
30 abmat sut-ups
C. Stretching
A. Gymn. + Santa Claus Warm-up
B. Daily MAX
Deadlift Let's see your MAX !
C. WOD: 5 RFT.
10 Power Cleans @60/45
10m Walking lunges @db heavy DB / farmer hold
15 Kipping HSPU's
D. Cool Down
A) 8' SMR + gymn + 3 sets of
‐ 30 jumping jacks
‐ 7 down ups
B) EMOM 30' (50" w / 10" r)
1) Row
2) Shuttle Run
3) Burpee
C) 3 sets:
- 20 barbell side band
- 20 alt. leg raises in plank
A. Gymn.+ 2 rounds:
16 alt. see-saw KB presses
8/8 windmill @kb
15 air squats
Then,
Barbell warm-up together
B. Weightlifting, Let's see your MAX !
Power Clean & Jerk
C. For Time "Grace"
30 Clean&Jerk @ 61/43
D. Acc. Work: 4 sets
20m double kb overhead carry
20m dwarf walk
60m farmer carry @double kb
10m inchworm
10m bear walk
A. Gymn. + Scapula activation
B. 1 attempt:
Max reps strict pull-ups (wide grip)
C. Core strength 4 sets (1’ rest btw sets)
30" Plank (roll out & back with arms on fitball)
20 Reverse crunches
10 Tempo v-ups (2" accentric)
D. EMOM 14'
Odd: Box Jump over /14,16,18,20,22,24,26
Even: Am. swing /14,16,18,20,22,24,26
E. 3 sets
16 face pulls
16 handstand shoulder taps
A. Gymn. + 2 rds:
20/20 steps lateral monster
1' plank
Then,
Barbell Warm-up Together
B. Weightlifting, Let's see your MAX !
1. Power Snatch
2. Back Squat
C. AMRAP 7'
7 HSPU's / Pike push-ups
14 Abmat sit-ups
21 DU's / for everyone