Gymn. + Team Games
A. AMRAP 30'
400 m Run
5 Pull-ups
10 Push-ups
15 Air squats
10 SDHP's @heavy!!! KB 20/24/28/32
5 Burpees
B. Core Training
4 sets: (1'/ 1'30" rest btw sets)
12 V-ups + 10 Hollow rocks + 12 Alt. V-ups
(no rest!)
C. Relaxing, Stretching
Gymn. +
A. 3 rounds :
1'30" cardio machine
10/10 strict presses @easy kb
10 Jumping squats
B. Find your 1RM Jerk in 10'
C. For time,TC' 15'
9-12-15-12-9
Power Clean 60/40
Kipping HSPU / Push press @db 8/12 kb
T2B / V-up
D. TC'8'
50-40-30-20-10
DU
25-20-15-10-5
Russian Swing @heavy kb
E. Stretching
Gymn. +
A. 3 rounds:
14 cossack squats
20" high knees
20" butt kickers
20 shoulder taps in plank pos.
B. AMRAP 6'
Partner A: row for distance
Partner B: 20 Du's - 15 alt. DB! Snatches - 10 Jumping lunges @DB (goblet hold)
(change after every full round)
Rest 2'
AMRAP 5'
Partner A: row for distance
Partner B: 15 Wallballs - 10 alt. DB! Hang clean&stoh - 5 Burpees
(change after every full round)
Rest 1'
AMRAP 4'
Partner A: row for distance
Partner B: 10 DB! Thrusters - 5 alt. Pistols - 1 Rope climb
(change after every full round)
C. EMOM 16'
1. 8 Bench presses 60/30
2. 40" HS hold
3. 20 Tuck- ups
4. 2x10" L-sit
Gymn. + SMR +
A. 3 rounds:
1' Jogging
12 Hip thrusts
30 M. Climbers
B. 5 rounds for time / TC' 15'
9 Box step overs @db 16/12 kb
15 Deadlifts @60/45
21 Pull- ups
Rest 4'
C. EMOM 9'
1' 25 Abmat situps
2' 35" Saw plank
3' 45" Sandbag hold
D. Stretching with the Coach
Gymn. + A. AMRAP 8'
15 m Bear walk
5 Muscle Snatch @empty bar
5 OHS @empty bar
15 m death march @2x db or kb
B. For time TC' 8'
9 - 7 - 5 - 3 - 1 Power Snatch
Male : @50 - 57 - 65 - 72 - 80 kg
Female : @25 - 30 - 35 - 40 - 45 kg
C. EMOM 28'
1. 12 High box jumps
2. 12 HSPU's
3. 45" Wallsit
4. 10/10 KB push presses @12/20
D. Stretching
Gymn. + Warm up +
A. 3 slow rounds:
15 m duck walk
5 inchworms
10 reverse crunches
20"/20" side plank
B. E2' for 10'
Back Squat 5x1-2 @92,5% of 1RM
C. Weighted Pushups 4x 8-12 reps
(1'30" rest btw sets)
D. RX : 19.2
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans @61/38kg
25 toes-to-bars
50 double-unders
13 squat cleans @83/52kg
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans @102/65kg
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans @124/79kg
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans @142/93kg
STOP at 20 MINUTES!
Open: AMRAP 12'
25 T2B's/ knee raises
50 DU's/120 single unders
15 Dead squat cleans @db heavy kb / Dead power cleans
E. Stretching
Gymn. + Team Games
A. Every 4' for 30'
First 4' (AMRAP)
12 db kB cleans
40 du's / 100 single unders
12 hrpu's
Second 4' (AMRAP)
250 m row
12 db kB push presses
12 Jumping lunges
Third 4' (AMRAP)
Run
B. Core / 5sets of:
15 hollow rocks
15 medball sit-ups
15 arch rocks
C. Relaxing, SMR, Stretching
A. Gymn. + Barbell warm up: 3 rounds:
5 deadlifts+ 5 clean pulls+ 5 high pulls+
5 hang p. clean+ 5 fr. squats+ 5 push presses+
1' Plank
B. Clean & Jerk (no tng)
3x3 @80 of 1RM
3x2 @85
2x1 @90
C. For time 10 rounds TC' 10'
30 DU / 90 Single under
3 BMU / 6 C2B / 9 Pull-up
D. 3 sets
12 Weighted v- ups
12 Weighted crunches
20 Russian twists @heavy KB
SMR + Gymn. +
A. AMRAP 10'
20 cals on cardio machine (200 m run if you want)
10 Pushups
15 Air squats
B. 5 rounds of:
16 Alt. floor presses
16 Alt. pendlay rows
/1'30" rest btw sets/
C. For time: 21,18,15, 12...3
Jumping squat
GTOH @20/10 plate
D. 3 sets of:
15 banded face pulls
20"/20" star side plank
A. WU. + Gymn. + 4 rounds:
1' Jogging
10 Am. swings @easy kb
30" Plank
30" Back plank
B. Find your 10 RM tng deadlift in 10'
C. Amrap 10'
1 TG 'up' / left arm
7,5 m OH Walking lunges
1 TG 'down'
1 TG 'up' / right
7,5 m OH Walking lunges
1 TG 'down'
D.
For time: 30 Burpees TC' 1'20"
Rest 2'
For time: 30 Burpees TC' 1'30"
Rest 2'
For time: 30 Burpees TC' 1'40"
Every missed reps: 20 Thrusters penalty @empty bar