A) gymn + amrap 6'
10 cal easy row
20 deadbugs
B) 5 rft:
- 9 T2B
- 7 Ring dips (open:box dip)
- 5 squat cleans @50-60-70-80-90/35-40-45-50-55
/Rest 1' btw sets/
C) Emom 6'
3 push jerk @ 70%
D) 5x5 tempo (1-1-4-1) strict pull-ups (wide grip)
E) 50 banded pull apart
A. Warm-up: Gymn. + 3 Rounds of:
50 Jumping jack
10 Joga push-ups
10 Empty BB deadlift
20 Air squats
B. “Running clock”
0:00-8:00
“GRACE”
30 Clean&Jerk @ 60/40kg
8:00-22:00
For time:
100 Lateral burpee
Then, in the remaining time
1 rep Max Clean&Jerk
C. Front squat @ go to heavy Triple!
D. “Accessory”
15 Strict T2B
60s. Wall sit hold
x 2 sets
A. Warm-up: Gymn. + 2 sets of:
10/10 Single-Leg box steps
15 Ring row
5/5 Single-arm KB press
1/1 TGU
15 Air squats
B. Amrap 7’
8 Burpee Box overs @ 120/100cm
16 Alt. KB snatch @ 24/16kg
24 Air squats
Rest 3’
Amrap 7’
8 Kipping HSPU
16 Cal Row
24 Alt. Pistol squats
Rest 3’
Amrap 7’
Max reps Wall ball @ 9/6kg
C. Accessory:
60s. Double KB farmer hold @ heavy!
No rest!
Max time dead hand on bar
Rest 2 min.
x 2 sets
A. Warm-up:
15m Tiger walk (2x7.5)
10 V walk in glute bridge pos.
3-5 Strict Pull-ups
10 PVC pass throught
5 Empty BB OHS
x 2 sets
B. For time: TC: 9’
4-3-2 Rope climb
9-7-5 Squat snatch @ 60/35kg
Rest 5:00
C. For time: TC: 11’
4-6-8 Ring MU
9-7-5 OHS @ 70/40kg
D. Deadlift
Heavy single or 1RM!
E. “Accessory”
Dumbbell Windmill x 10/10 reps @ moderate weight
x 3 sets
A. Warm-up: Gymn + 3 sets of:
20 Alt. Shoulder tap in push-up pos.
10 Double KB Strict press @ easy KB
60s. Plank
20 Air squats
B. 2 Snatch grip push press (behind the neck) + 2 Snatch grip push jerk (behind the neck) - from rack
x 5 sets @ increasing weight
C. For time: TC: 16’
10 Bar MU
20 T2B
30 Box jump-overs @ 70/60cm
75 Abmat Sit-ups
30 Box jump-overs @ 70/60cm
20 T2B
10 Bar MU
D. Accessory:
15 Double Kb bent over row @ heavy!
20 Cossack squats
x 3 sets
A. Warm-up: Gymn. + 3 min. Cardio machine!
Then..
2 Rounds of:
10/10 Single-Leg glute bridge
10/10 Single-Leg RDL
10 Push-ups
Then..
Barbell warm-up
B. Every 3’ x 7 sets (21 min.)
Squat clean + Jerk x 5 reps
*Start with 50-55% of 1RM
*Increase + 2.5 or 5kg every 3 min.
*No tng reps!
C. For time: TC: 9’
15-12-9 reps of:
Strict HSPU
Strict Pull-ups
Push-ups
D. Accessory:
25 Hollow rock
No rest!
60s. Plank
Rest 60s.
x 2 rounds
A. Warm-up:
50 Jumping jack
5 Inchworm
10 Banded good morning
10 Box steps @ 60/50cm
30s. HS hold
30s. Plank
x 3 rounds
B. Tng Broad jump @ 2RM!
C. 6 Rounds for time:
50 Double-unders
5 Strict HSPU / 7 Kipping HSPU
1 Legless Rope climb / 1 Regular rope climb
10 Double KB box step-overs @ 60/50cm with 2x16/12kg KB (farmer carry pos.)
*Rest 1:00 btw. rounds!
D. Recovery Run 8-10 min. @ easy tempo
A. Warm-up: Gymn. + 3 Rounds of:
30 Plate hops
15m Monster walk
10/10 Suitcase DL
10/10 KB windmill
20 Alt. V-ups
B. For time: TC: 12’
15-12-9-6-3 Power clean @ 70/45kg
3-6-9-12-15 Bar Facing burpee
C. Power clean @ heavy single or 1RM
D. Accessory:
Double KB Front rack carry x 50m @ 2x24/16kg
Pinch grip plate carry x 50m @ 2x15/10kg plate
x 3-4 sets
A. Warm-up: Gymn. + 2 sets of:
400m Run
20 Lateral box steps @ 60/50cm
10 Down-ups
B. 5 Rounds for time:
200m Run
15 Box jump-overs @ 60cm
TC: 15’
Rest 5:00
C. 5 Rounds for time:
400m Row
15 Wall ball @ 9/6kg
TC: 15’
D. Accessory:
30s. Dead hang on bar
10/10 KB Side bend @ heavy!
x 4 sets
A. Warm-up:
20 Ring row
20 Alt. Toe touch in push-up pos.
15 PVC OHS
2/2 TGU @ easy KB
x 2 sets
B. 2 Tng Squat snatch @ go until 75-80% of 1RM
C. 2 Rounds of:
15 Squat snatch @ 42.5/30kg
15 Strict HSPU
NO REST!
D. 2 Rounds of:
30 Pull-ups
30 Push-ups
E. Deadlift
6x2 reps @ 85% of 1RM
F. “Accessory”
Band pull-apart x 100 full reps