1)Warm up with coach + barbell warm up
2)Team of 3:
Teams of 3, For Time
60 Deadlifts@80/50 kg, 1000 m row
50 Hang Power Cleans@35/55 kg 100m row
40 Push Jerks@30/50 kg, 1000 m row
3000 Meter row, the other 2 people: dead hang
60 Deadlifts, 1000 m row
50 Hang Power Cleans, 100m row
40 Push Jerks, 1000 m row
3)Hollow hold + superman hold tabata
(Odd: hollow, even: superman)
Big SMR, gymnastics
1)5'amrap
* 6 inchworm
*25" plank
* 30 jumping jack
* 20 shoulder taps in push up pos.
2)3 sets for quality, 90" rest btw sets
* 3-8 strict pull up
* 8/8 box step, 1x KB in farmer carry, opposite arm-leg
* 10-12 push up
* 30" superman hold
3)25' EMOM: 40" work/20" rest (5 rds)
Min 1- row
Min 2- burpee box jump overs
Min 3- DU/ SU
Min 4- abmat sit up with ball
Min 5- rest
1)SMR, gymnastics
2)Kettlebell Complex x 3 sets:
Halos x 5 each direction
Press x 8 each side
Windmills x 5 each side
Bottom’s Up Carry x 15m each side
Single-Arm Front Rack Alternating Reverse Lunges x 6
90" rest
3)EMOM 15'
Station 1- Power clean x 5 reps (Basic: 10 reps/empty barbell or 10 double KB
clean)
Station 2- Front squat x 8 reps (Basic:empty bar or double KB)
Station 3- rest
4)Cross: 5 rounds for time
* 10 deadlift@60/85 kg
* 10 latetal burpee
* 10 kipping pull up
Basic: 6 rounds for time
* 10 russian swing 12/20 kg
* 10 burpee over kettlebell
* 12 TRX/ring row
5)3-4 sets
12 seated barbell good morning, 15 v-sit up
1)2 sets:
Banded Good Mornings x 20 reps
Bird Dogs x 20 reps
Dead Bugs x 20
2)Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – 10 Single-Arm Deadlifts + 30 Meter farmer Carry/left
Station 2 – 10 Single-Arm Deadlifts + 30 Meter farmer Carry/right
Station 3 – 12 Band-Resisted Rows with barbell
Station 4 – 45-60 seconds of L-Sit Holds on paralettes
3)10' amrap
* 12 russian swing@heavy * 15 m bear crawl * 20 air squat
4)3 sets
10 strict T2B, 20"/20" side plank, 10 barbell good morning
1)6' amrap
- 8 ring row
- 8 barbell clean+press
- 20"/20" side plank
- 1' easy cardio
2)From 0:00 to 06:00
Build to a Heavy Power Clean & Jerk
2' rest
From 08:00 - 3 Rounds
- 12 Power Cleans 61/43 kg
- 8 Chest to Bar Pull-ups/ 12 pull ups
- 12 Push Jerks
- 10 Toes to Bar/15 K2E
- 10 burpee
3)3 sets, 1' rest btw sets
30 m double KB overhead carry
30" ring dip hold
15 band pullapart
1)SMR, gymnastics, animals
2)4 rounds
- 1000 m row
- 4' AMRAP: 35 DU/ 70 SU, 40 mountain climber, 30" plank
1' 30"rest btw rounds
3)3 sets
- 8/8 one arm row /KB
- 30" superman hold + 15" hollow
1)6' amrap
- 8 wall snow angel
- 12 banded row
- 20" plank
- 1/1 turkish sit up
- 20 jumping jack
2)Strict pull up 5 x 3-8 reps
1' rest btw sets
3)12' OTM
Odd: 5 heavy dumbbell man makers (row, push up deadlift & clean; no press!)
Even: 15 L-sit up
4)12' AMRAP
- 15 box jump
- 10 american swing@heavy (20/28 kg)
- 5/5 cossack squat with 1 KB in goblet
5)Inverted row 3x8-12
1)Gymnastics + hip mobility
2 rounds:
*barbell warm up/8 reps/:sn deadlift, high pull, muscle sn, ohs
*30" plank
2)6 sets climbing
1 hang snatch pull + 1 hang snatch high pull + 1 hang power snatch
3)Every 2'30" x 4 sets
* 15 m walking lunge steps, 2x KB in farmer carry
*15 roman deadlift with same KB
4)4 sets for quality
*10 KB side bend /left
*25" side plank/left
*other side
5)Strict T2B 3x10
1)5' amrap
- 6/6 shoulder taps in push up pos. and 6 HR push up
- 1' easy row
- 10 air squat
2)4 sets, 90" rest btw sets
- Bench press x 6 reps
- Rope climb x 2
3)5 rounds for time
- 10 double dumbbell thruster
- 15 sit up /10 GHD sit up
- 15 cal rowp
4)Barbell biceps curl 3x 12-15