A) gymn + 3 rnft:
1/1 tgu
10 rkc swings
5/5 fr. rack rev. lunges
B) barbell warm up (+ split snatch practice), then..
30 power snatches FT @45%
/Rest 2'/
20 hang power snatches FT @55%
/Rest 1'30"/
10 squat snatches Ft @65%
/Rest 1'/
5 hang squat snatches Ft @75%
/Rest 30"/
In 5 mins : work up to heavy split snatch
C) AMRAP 8'
200m run
20 push ups
D) 1 set: 1'30" / 1'30" side plank
A) gymn + amrap 5'
5 glute bridge V walk outs
10 crab & reach
30 jumping jacks
B) E10" for 14'
1) 4 burpees
2) 4 empty bar thrusters
3) rest
4) 4 pull-ups (rx:c2b, open:ring row)
5) 8 DU's
6) rest
C) 6 sets:
5/5 box step ups with heavy slam ball
(only bearhug)
7 c2 hamstring curls
D) acc. : 3 sets
- 15 ring face pulls
- 20 windshield wipers
A) gymn + 80m spider walk
*e30": 3 sit ups
B) barbell warm up,then..
EMOM 12'
1 OHS, climbing from 50% of 1rm
C) 5 sets of:
7/7 DB push press
7 strict pull ups (rx:weighted)
D) In 8 mins:
30 WB
20 Box Jumps @60/50
30 T2B
20 Box Jumps Overs
Max Slam Ball OTS / alt. DB Snatch
in the remaining time.
(U choose)
A) gymn + amrap 5'
10m bear crawl
5m walking lunges
5m inchworm
30m run
B) barbell warm up...
daily max in 10 mins :
3 deadlifts + 2 hang squat cleans + 1 stoh
C) E30" for 6'
1 clean & stoh @80-85 % of B
D) Amrap 4'
4 pull-ups
4 burpees
4 burpee pull ups
Rest 2'
Amrap 4'
4 t2b
4 burpees
4 burpee t2b
E) 3 sets:
12 alt. pendlay row @dualKB
6 strict t2b
A) gymn + 3 rnft
- 20 jumping jacks
- 20" plank
- 10 sdhp
- 10 goblet squats
- 5 push ups
B) open 20.1
C) daily max back squat triple in 12 mins
D) 3 sets:
- 40m dual kb oh carry
- 10 abmat sit ups
- 40m dual kb front rack carry
- 10 abmat sit ups
- 40m dual kb farmer carry
- 10 abmat sit ups
A) gymn + 100m spider walk
*e30" : 2 alt. Vups
B) daily max in 7'
1/1 bottom up KB TGU
C) 5 sets:
- 6 heavy bench press
- 10/8 cal row
- 12 medball squat cleans @15/9
- 1' rest btw
D) 50 KBS for time @24/16
*every break: + 5 KBS
E) 2x 15 abmat sit ups
+(immediately) 30" ring (or trx) push up hold
A) gymn + amrap 6'
6 alt. lateral box steps
12m spider walk
6 x 1 walk out + 2 toe touches
12 alt. 1-legged hip thrust
B) 6 x 6/6 zercher box step ups @fatbar, climbing
C) E15" for 16'
1) 4 burpees
2) 6 jumping lunges
3) 4 empty bar thrusters
4) 6 Vups
D) 3x 20m/20m 1-handed farmer carry @28/16
A) gymn + 3 rnft
- 2 'get up johnie'
- 4 walk outs
- 60 SU
- 8 cossack squats
B) with a running clock..
0-5'
daily max shoulder press from the ground
5'-12'
daily max double power clean (drop the bar btw)
12'-21'
Amrap 9'
30 T2B
90 DU's
1 squat clean @80% of B/2
90 DU's
30 burpees over the bar
C) acc. : 8-10 sets
10m heavy! back rack carry
A) gymn + amrap 8'
- 10 reps 90/90 hip switch
- 10 bird dogs
- 10 dead bugs
B) barbell warm up for the lifting, then..
Daily max in 8 mins :
1 power snatch + 1 low hang power snatch +
1 hang power snatch + 1 high hang squat! snatch
C) 4x3 low hang snatch high pull @120% of B
D) Amrap 5'
1 strict pull up
3 push ups
7 V-ups
9 jumping squats
E) 2x 30 hollow rocks + 20 banded pull aparts
A) gymn + games
B) 'Zeus' in pairs
(change anyhow)
3 RFT:
- 30 WB
- 30 SDHP @42/30
- 30 Box Jumps
- 30 Push press @42/30
- 30 cal row
- 30 Push ups
- 10 Back squats @bw (avg.)
C) long streching