A. Warm-up:
20 Opposite arm-leg raises in Tiger Pos.
20 Band pull-apart / easy band
20 Cossack squats
x 3 sets
B. Pistol squat “practice”
RX: weighted pistol squat x 6 reps alternating
x 5 sets
C. 3 rounds for time:
20 Wall ball @ 9/6kg
20 Alt. 1-arm KB hang power clean @ 24/16kg
No rest!
6 Rounds for time:
20/15 Push-ups
10 Goblet squat @ 24/16kg KB
D. “Accessory”
60s. Handstand hold
30/30s. Single-Leg glute bridge hold on floor
Rest 60-90s.
x 2-3 sets
A. Warm-up:
Gymn + Warm-up games in 10-15 mins.
*Trainer choice
B. Half kneeling strict press x 8/8 reps @ use DB or KB
Pull-up on rope x 3-5 reps / arm
Rest 60-90s.
x 3 sets
*Open: Single-arm Ring row x 6/6 reps
C. “Diane”
21-15-9 reps for time:
Deadlift @ 102/70kg
HSPU
*Open: 80/50kg
D. “Accessory”
Single-Leg banded good morning x 10/10 reps
Alt. V-ups x 20 reps
x 3 sets
A. Warm-up:
10m Inchworm
10/10 Suitcase deadlift @ easy KB
10/10 Windmill @ easy KB
30/30s. Side plank
x 3 sets
B. In 8 minutes:
Overhead squat - daily max or 1RM (from rack)
Open: only technic!
C.
RX:
3’ work / 1’ rest x 5 rounds (20min.)
20 OHS @ empty BB (15/20kg)
6 Muscle-ups (you can ring or bar)
Max reps Burpee box jump-overs @ 70/60cm in the remaining time
Open:
3’ work / 1’ rest x 5 rounds (20min.)
20 Front squat @ empty BB (15/20kg)
8 Burpee pull-ups
Max reps Burpee box jump-overs @ 60/50 cm in the remaining time
D. “Accessory”
100 Hollow rock
A. Warm-up:
Easy “Amrap” in 8 mins.
10m Walking Lunges
10 V-ups
10 PVC OHS
45s. Handstand hold
B. Power snatch - warm up to 50-60% of 1RM
Then..
For time:
10-8-6-4-2-4-6-8-10 reps of:
Unbroken Tng Power snatch @ 50% of 1RM Snatch
C. Every 2’ x 5 sets
Back squat x 5 reps @ 70% of 1RM
Strict pull-up x 10 reps (ring row x 15-20 reps)
D. “Accessory”
BB Bent over row x 8 reps @ heavy
Single-arm Push-up hold x 30/30s.
x 3 sets
A. Warm-up:
50 Jumping jack
10 Russian swing @ medium weight
20 Air squat
30s. Dead hang on bar
x 3 sets
B. Squat clean - warm up to 70-80% of 1RM
Then,
EMOM 8’
1 Squat clean @ 70% of 1RM
30 Double-unders
C. For time:
21-15-9-15-21 reps of:
KB dead snatch @ 24/16kg
T2B
D. “Accessory”
KB Side bend x 15/15 reps
Superman hold x 45s.
x 3 sets
WU:3-5’gymnastic
2 rounds:
5 Walkout
10 Slow push up
10 Ring row
10 Lunge
A.
8’ HSPU practice
Rx: 50 Def. kipping HSPU for time
B.
8’ Kipping Pullup, C2B or Bar MU practice
Rx: EMOM 6’ – 3-5 Bar or Ring MU
C.
AMRAP 25’
80 DU (160 SU)
12 Am.Swing 32/24kg
12 C2B
12 Reverse Lunge with KB (Goblet hold)
12 Wall Ball
WU:3-5’ gymnastic
AMRAP 6’ WU pace
10 Jumping squat
5 Empty BB High hang snatch pull
20 Banded good morning
A.
E2’ – 5sets
3 Clean Deadlift + 2 Squat Clean + 2 Split Jerk @60-65% 1RM C&J
B.
8-10’ work up to a heavy single Power snatch
C.
AMRAP 10’
10 Power Snatch 35/25kg
30 DU
3 BMU (3 Burpee-pullup)
D.
40 Strict T2B
WU: 3-5’ gymnastic
2 rounds:
30m bear walk (2*15m)
16 Jumping lunge
20 Russian swing
A.
4 sets:
1’ work/2’ rest
Max reps Back squat @60% 1RM
(if you work in pairs do it in delay, eg. Person#1: 0:00-1:00, Person#2: 1:30-2:30)
B.
3 rounds for time:
75 Air squat
25 Power clean @40/30kg
TC: 15’
C.
2 rounds:
45m each arm One handed FW 32/24kg
45m monster walk
WU: 3-5’ gymnastic
3 slow round:
- 10 KeljFelJani
- 25 DU
- 15 Light WB
A.
E2’ – 4 sets
Front squat x 8 reps - @60% 1RM (from the floor)
and then….
E90” – 4 sets
2 Push jerk – same weight (from the floor)
B.
2 rounds for time:
- 25 Burpee
- 25 SDHP 40/25kg
- 25 C2B pullup
TC:15’
C.
2 sets:
50 Shoulder taps in hand plank
25 Hollow rock
WU: 3-5 gymnastic
3 slow rounds:
5-8 Strict pull up
12 Jumping lunge
10 Light (empty) BB Snatch balance
A.
EMOM 5’
5 Power snatch @60% 1RM
Immediately….
EMOM 4’
4 Power snatch @70% 1RM
Immediately….
EMOM 3’
3 Power snatch @80% 1RM
B.
4 rounds for time:
15 Target burpee
15 OHS 50/35kg
TC: 10’
C.
3 sets:
30m Heavy KB Fr.rack carry
0:30 Hollow hold