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
A. Warm-up: Gymn + Amrap 8’
100 Single-unders
10 Reverse snow angel
5/5 Half kneeling KB strict press @ easy
10 Kipping swing on bar
B. Strict press (From rack) @ Heavy Single or 1RM!
C. 3 Rounds for time:
100 Double-unders
10 Devil press w. double KB
TC: 9’
*2x20/12kg KB
Rest 5:00
D. 3 Rounds for time:
30 Abmat Sit-ups
15 T2B
TC: 7’
E. “Accessory”
10/10 Suitcase Deadlift @ heavy KB
30/30s. Side plank
x 3 sets
A. Warm-up: Gymn. + Hip mobility
Then..
2 Rounds of:
1 Inchworm + 3 Push-ups x 5 reps
Single-Leg RDL x 15/15 reps @ without w.
Single-ARM Strict press x 15/15 reps
Alt. V-ups x 20 reps
60s. Squat pos. Hold
B. For time:
12-9-6 reps of: TC: 7’
STOH @ 60/35kg
Front squat @ 70/45kg
Rest 3’
For time: TC: 7’
15-12-9 reps of:
STOH @ 50/30kg
Front squat @ 60/40kg
Rest 3’
For time:
21-15-9 reps of: TC: 7’
STOH @ 40/25kg
Front squat @ 40/25kg
C. Accessory:
3 sets of:
10 Arnold press @ Moderate weight
20 Cossack squat
A. Warm-up: Gymn. + 3 sets:
200m Run
20 Walking lunges
15 Push-ups
15 Air squats
B. Alt. Back rack lunges @ 10RM
C. For time: TC: 24’
400m Run
22 Weighted Box steps @ 1x22.5/15kg DB
400m Run
45 Wall ball @ 9/6kg
400m Run
45 Wall ball @ 9/6kg
400m Run
22 Weighted Box steps @ 1x22.5/15kg DB
400m Run
A. Warm-up: Gymn. + Amrap 8’
10/10 Single-Leg RDL
5/5 Hang clean + Jerk @ easy KB
10 Cossack squats
10 V-ups
B. Practice:
Rope climb (Legless)
Pegboard
C. 5 Rounds for time: TC: 20’
1 Pegboard or 1 Seated Legless Rope climb
20 Burpee
10 Alt. Hang Snatch
10 Alt. Hang clean + Jerk
*use heavy dumbbell!
D. Accessory:
Strict T2B x 10 reps
KB windmill x 10/10 reps @ moderate weight
x 2-4 sets
A. Warm-up: Gymn. + 2 sets of:
200m Run
60s. HS hold
60s. Wall Sit
60s. Plank
B. “Running clock”
0:00-10:00
1600/1200m Run (4/3x400m)
10:00-20:00
5 Rounds of “Mary”
5 HSPU
10 Pistol squats
15 Pull-ups
20:00-30:00
1600/1200m Run (4/3x400m)
C. Accessory:
25 Abmat Sit-ups
25 Hip Thrust on floor
x 4 sets