WU: 3-5’ gymn
3 rounds:
5/5 Around the head in half kneeling position
5/5 Windmill with light weight
10 Wall facing OH squat
A.
Squat snatch: Find your daily heavy double in 10 min
Then:
2 x 2 @90% of daily heavy double
2 x 3 @80%
B.
Thruster: Find your daily heavy triple in 8 min
C.
AMRAP 12’
21 Thruster 50/35 (Open: 35/25)
15 HSPU (Open: Box HSPU or Z-press or Box pushup )
9 C2B pullups (Open: pullups)
6 Squat snatch 50/35 (Open: squat or power 35/25)
Warm up: Gymn+full body mobility
A: 3light rds
3/3 one leg get up jhonnie
6/6 one arm swing w. kb easy
9/9 push press w. db easy
B: For Time
Team of 2
3000m run 6rds=3/3rds 1 run, 1 abmat sit up and change
20/15 rope climb
2000m row= 2x500m x2: 1row, 1 back wall squat hold and change
40 one dumbell alt sq clean 22,5/15kg
1000 m=500m/500m skierg 1 ski, 1 plank
60 one du alt snatch 22,5/15kg
C: streching
Warm up: gymn+ mobility
A: 3 light rds
- 10 snow angel
- 10 donkey kicks (face to wall)
- 10 cobra
- 10 scapular push up
B: bb warm up
Amrap 4'
- 4 press
- 4 push press
- 4 push jerk
- 4 split jerk 2/2 left and right leg
- 4 ohs close grip
C:10 min 2 reps Split Jerk climbing Heavy
D:4x Amrap 3'
-10 Am swing
- 4/4 kb snatch
- 4/4 kb cj
1 rest btw sets
E: 3rds
30 sec Lsit hold parallette
10 sttb
Warm up: gymn + mobility
A: 3 light rds
15 good morning w. band
10/10 windmill+press 5/10kg plate
15 barbell glute bridges
B: OTM 16'
- 10 deadlift Rx: 100/60kg Open: 80/40kg
- 12 floor press Rx: 24-32kg/12-20kg Open: 16-24kg/8-16kg kettlebell
- 10 barbell row RX: 70/50 kg Open: 50/35kg
- 8 push press Rx: 50-70kg/35-50kg Open: 40-60/25-40kg
C:For time
25 box jump over 60/50cm
1000m row
25 burpee box jump over 60 /50cm
D: Streching
Warm up: gymn+hamstring and shoulder mobility
A: 3 light rds
5 wall climb
10 squat rock
10-10 bulletproof shoulders
5 get up jhonnie
B: BB warm up Amrap5'
1 cluster + 1 thruster + 1 front squat- 2,2,2-3,3,3-4,4,4
then
10 min Find your heavy complex
1 cluster + 1 thruster + 3 front squat
C: Every 4 min x5
200 m run
12-15 wb
Rx: 6-10 hspu Open: 10 pike push up
Rx: 3-5 bar mu Open: 5 C2B
D: 3 unbroken rds
30 sec left side plank
30 sec plank
30 sec right plank
30 sec back plank
30 sec rest btw sets
warm up: gym+shoulder mobility
A:3rds
10 alt scorpion
20 bird dog
20 dead bug
10 snow angel
B:Find your 3RM Push Jerk - 10min
C:Every 3min x6
10 pull up
20 jump air squat
10 burpee ttb
20 jump lunges
D:3rds
10/10 kb romanian deadlift
20 alt kb dead row
60 sec superman hold
Warm up:
gymn + mobilty +
3rds
10m inch worm
10m crab walk (high hip)
10 wall squat
A: BB wu
Amrap 5'
( 5sn dl + 5sn press behind neck + 5ohs + 5sn balance + 5 sotts press)
B: 10 min Find your heavy complex
2 snatch balance + 3ohs
Open: Focus on technik
C:3x5 high hang snatch pull
Rx: 80-90-100%
Open: max load 70%
D: Amrap 8'
6 power snatch RX: 50/35 Open: 40/25
20 du Open: 50 simple
Abs party:
20-16-12-8-4
V-ups
Sit up.... no rest UNBROKEN
Warm up: SMR+ gymnastics
A)8-10 min for practice on the weaknesses (pistol squat, DU, Muscle up...
B)For time:
- 400 m run
- 20 Deadlift @ 100/70 kg (Open: 70/ 45 kg)
- 400 m run
- 20 Back squat @ 90/60 kg (Open: 69/ 35 kg)
- 400 m run
- 20 Power Clean@ 80/50 kg (Open: 50/30 kg)
- 400 m run
- 20 STOH @ 60/ 40 kg (Open: 40/25 kg)
- 400 m run
- 20 Power Snatch @ 50/35 kg (Open: 30/ 20 kg)
Warm up: 3 sets:
* 30” HS hold
* 14 Bird Dog
* 20 Shoulder taps in plank
* 10 light Kb am swing
* 10 cossack squat
A)Work up to heavy in 10 min:
- 1 Hang Power clean
- 1 tng Power Clean
- 1 Front squat
- 1 Push Jerk
- 1 Rack jerk
B) 3x 5’ AMRAP with 2’ rest
First: 20 Am swing, 10 pullup
Second: 10 Power snatch@ 25/40 kg (open: 20/30 kg), 10 FR Lunge steps, 10 Sit up
Third: Max reps burpee to target
Warm up: gymn+ shaolin in 10 min
A) EMOM 9’
Min 1- paralett L-Sit hold x 30”
Min 2- Double Unders x 50 (Open:100 SU)
Min 3- Tiger crawl forth and back x7/7 m
B)AMRAP 20’ in team of 2:
* 1000 m row( one work,
one rest)
* 300 m run (together)
* 50 m Farmer carry @heavy KB(one work)
* 30 Double KB deadlift(one work)
C)Strict sit up (L-sit,
plate overhead) 4x 12