SMR +
A. Amrap 5'
5 inchworms
10 cossack squats
15" hollow rocks
20 Jumping Jacks
B. 1RM Back Squat ~ in 15'
C. RX: 19.4 TC'12' @43/30
3 rounds of:
10 Snatches
12 Bar Facing Burpees
Rest 3', then
3 rounds of:
10 Bar MU's
12 Bar Facing Burpees
OPEN: AMRAP 12'
8 Pullups
10 HRPU's
12 Snatches @43/30
14 Bar Facing Burpees
C. 3 rounds
20 Hanging alt. leg raises
20 Banded good mornings
Warm- up + Team Games
A. ANNIE ON THE RUN
50 Sit- ups
50 Double- unders/110 Single- unders
400 m Run
40 SU's
40 DU's/90
400 m Run
30 SU's
30 DU's/70
400 m Run
20 SU's
20 DU's/50
400 m Run
10 SU's
10 DU's/30
400 m Run
B. Relaxing and Stretching
SMR +
A. 2 rounds
2' row/ski/bike
1' Plank
15 Air squats
1' Arch hold
B. Work up to heavy 1 Sq. Clean + 1 Hang squat Clean in 10'
C. 4x 1' work / 30" rest (18')
1. Wallball
2. P. Clean @50/25
3. Facing Burpee
D. 4 sets of:
5/5 Windmill
15/15 Pallof press
20 Legs over the parallettes
Gymn. +
A. Amrap 6'
30 Skater jumps
15 V- ups
10 Kneeling squat jumps
10 Get up Jhonnie
B. Find your 3RM push Jerk in 10-12'
C. 6x6 high jumps over the pipe
(work in pairs or trios and try to go over 100 cm)
D. EMOM 10'
Odd: 20-18-16-14-12 empty bar thrusters
Even for men: 20-18-16-14-12 cals row
Even for women: 14-12-10-8-6 cals row
Gymn. + A. 3 rounds:
1' Jogging
10-10 Cross body deadlifts
5 Strict pullups
B. Find your 1RM deadlifts in 10 minutes.
C. AMRAP 9'
50 Air squats
30 Clean&Presses (change anyhow) @16/24
10 Bar Muscle ups / Jumping Bar Muscle up!!
D. 4 sets:
50" Sandbag hold @min. 35 kg
15 Butterfly situps @heavy ball/9-12-15 kg
E. Stretching
Gymn. + A. 3 rounds:
1' Plank
20 m Bear walk
30 Jumping Jacks
B. For Time TC'10'
50 Burpee T2B's
* EMOM 30 Du's / 50 Single
C. 6 Unbroken sets of
4 Hip taps in HS pos. + 8 Shoulder taps in HS p. + 16 HS march
* Every fail: 5 HSPU's penalty
/1' rest btw sets/
D. Acc. Work
4-5 sets
8/10 Deficit KB Deadlifts
(use heavy db kB and standing on 1-2 x 20 kg plate)
SMR + A. 4 rounds:
10 cossack squats
8 inchworms
6 down- ups
B. Back Squat E1'30" for 7'30"
5x 1-2 @95% of 1RM
C. RX : 19.3 TC' 10'
60 m OHWalking Lunges @22,5/15 DB or 24/16 KB
50 Box steps 60/50 cm
50 Strict HSPU's
60 m Handstand walk
Open:
60 m Front rack walking lunges @12/16
50 Box steps 60/50 cm
50 Ring pushups/ Kneeling ring pushups
60 m Bear walk
D. 4 rounds
8/5 Strict pullups
8-8 Chinese KB rows
E. Stretching
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