Warm up: 10 min gymn+ hip mobility+ running
A)Squat clean
5-6x 2 reps, climbing weights
90” rest btw sets
No tng
B )5 rounds for time
* 21 Am swing Rx: 28/20kg, Open: 20/12 kg
* 16 Box Jump overs
* 8 T2B (Open: 12 V-Sit up)
C)EMOM 12’
Min 1- Double KB front rack front squat x 10-12
Min 2- Single leg RDL/ 1 KB x 6/6 reps
Min 3- Superman hold x 30”
D)Hollow hold Accumulate 2’ total
Warm up: 3 sets:
- 15 dow up
- 6/6 KB clean@ light
- 30" plank
A) Bench press
4x3, same weight
90"-2' rest
B) Death by lateral burpee:
EMOM as long as possible: every min start with 1 power clean @ 35/50 kg, burpee increase with 2 reps in every rounds
C)21-15-9 reps of:
- kipping pull up
- HR push up
Warm up: 5’ AMRAP
* 30” easy run in the gym
* 10 m tiger crawl
* 20”/20” side plank
* 15 air squat
A) Back squat E2’ for 12’
3 reps, climbing
B)Strict press 4x3, same weight @~80 %
C)15’ AMRAP of
- 20 WallBall 6/9 kg
- 30 Abmat Sit up
- 50 DU/ 100 SU
- 15/20 cal row
D)Handstand hold by wall ~ tabata
A) gymn + amrap 6'
12 sh taps in push up pos
10 reverse lunges
8 down ups
6 sit ups
B) daily max split jerk from rack in 10 mins
C) AMRAP 12'
2 Push Presses @50/35
2 Toes to Bar
2 Box Jump Overs
4 Push Presses
4 Toes to Bar
4 Box Jump Overs
…
Up by (2’s) until finish
D) 5 sets
15 reverse crunches
15 straight body ceiling reaching crunches
A) gymn +
20 m of
Bear crawl, tiger walk, inchworm, dwarf walk
B) Emom 'as long as you can'
5 WB
1 deadlift
(inc weight, start: 60/40 , add 5/2,5kg at every round)
C) amrap 7'
- 5*10m shuttle run
- 7 jumping squats
- 9 push ups
- 11 sit-ups
D) 5*12 alt z press @ double kb
E) 3 sets
10" star side plank
20" side plank
10" star side plank
20" side plank
30" plank
30" rest
A) gymn + 3 rnft
- 5 muscle snatch + ohs
- 10 scorpions
- 10 dead bugs
B) EMOM 30' - 5 sets
1) 1 power snatch
2) 12 facing burpees
3) 2 squat snatch
4) 12/10 cal ski
5) 3 OHs
6) 12/10 hspu
/@80% of 1RM snatch/
C) E90" for 7'30" - 5 sets
10" hollow rock
10" hollow hold
10" V- ups
10" tuck-ups
50" rest
A) gymn + 3 rnft
- 10 snow angel + push up
- 5 'János' + walk out
- 10 sit up
B) EMOM 16' - 4 sets
1) 2 wall walk + 8 T2B
2) 50 DU
3) 20 burpee
4) rest walk
C) EMOM as long as you can
1 cluster
( Start:50/35 , add 5/2,5 kg at every rep )
D) 3 sets
- 25 abmat sit ups
- 25 bnd good mornings
A) gymn + amrap 5'
10/10 cross body DL
10 alt. v ups
10 jumping squats
B) Emom 8'
5-7 strict pull-up + 5-7 dip
C) E90" for 12' - 8 sets , climbing
2 back squat + 1 btn thruster + 2 push jerk
D) Amrap 14'
7 T2B
14 steps OHWL @24/16 KB
9 K2E
18 alt. KB deadsnatch
E) acc: 150m slam ball/sand bag carry (only bear hug)
Warm-up:
Gymn. + Amrap 6’
12m Walking lunges
12m Broad jump
15 Push-ups
15 R. Swing @ 12-16-20kg KB
A. 3 sets of:
3 TGU - left arm
10 Toes to bar (strict if it possible)
3 TGU - right arm
10 Strict pull-ups
Rest 60-90s. btw. sets
*use moderate KB for TGU
B. Amrap 16’
200m Run
2 Rope climb
8 Thruster @ 60/35kg or 45/20kg
C. Not for time:
Single-Leg RDL x 10/10 reps @ empty BB
Barbell side bend x 20 reps
x 3 sets
Warm-up:
3 Rounds of:
10/10 KB snatch @ easy weight
20 Dead bug
14 Alt. Box steps 40/50cm
A. Tng box jump technic in 5-8 mins.
Then,
EMOM 12’
Odd: 5 Box jump @ as high as possible
Even: 3-5 D-ball or Sandbag over to shoulder
B. Back squat in 8-10 minutes
RX: Heavy single or 1RM
Open: 5x5 reps @ moderate weight
C. Amrap 5’
Max reps KB snatch @ 16/24kg
(SFG style)
Rest 2’
D. For time:
100 Alt. Reverse lunge with 20/10kg plate in zercher hold