Wu: Gymn +Hip and Shoulder mobility
A: 3 light rds
12 shoulder taps (hspu position)
10 tempo air sq 5211
8 bb sq clean
12 "S"
B: In 10 min
RX: Find your heavy complex, Open: focus on technics
1 power clean +1 hang sq clean +1 power jerk
C: Every 3 min x 5 (15 min)
3 cluster Rx:70/50,, Open: 50/35
5 front sq
7 bar facing burpee
9 C2B Open: pull up / ring row / inverted row
D: 3rds
15 ab wheel
20 good morning w. band
no rest
STRECHING and SMR
Warm up: gymnastics
A)TRX complex: 3-4 sets:
- 8-10 hip lift
- 10 mountain climber
- 5-7 push up
B)10’ min gymnastics practice
C)5 rft:
- 5/4/3/2/1 Bear complex with increasing weighz
- 12 bar facing burpee
- 24 air squat
- 12 abmat sir up@ medball
- 3 rope climb/2 legless
D)3 rft:
- 8/8 russian twist@ kettlebell
- 20 hollow hold
- 20” superman hold
Warm up: 5' AMRAP:
* 20" push up hold
* 10 shoulder taps in HS hold ( Open: in push up pos.)
* 12 alternating pistol squat
* 8 wall squat
A)Strict press 3x2 (not tng), same weight with 90" rest btw sets
B)Back squat E2 for 10'
3 reps@ ~ 85-90% of 1 RM
C)In team of 2, for time, TC: 15'
* 2,000-meter row
* 100 GTOH@ 15/20 kg barbell
* 60 pull-ups
Warm up: 3 rft:
- 20" L.sit hold
- 15 banded good morning
- 10 m bear crawl
- 1' easy run
A) Deadlift 3x3, not tng, same weight
2-3' rest
B)6’ AMRAP:
3’ rest
6’ AMRAP:
3’ rest
6’ AMRAP:
C)Stretching
Warm up: 5’ amrap:
A)Work up to daily max or heavy weight in squat clean in 8’
Practice, than go heavy!
B)STOH, not from ground; for time:
12 reps @ ~70 %
10 reps @ 75%
8 reps @80%
6 reps @85%
4 reps @ 85-90%
2 reps@ 95 %
C) 7' AMRAP
- 15/12 cal row
- 50 DU /100 SU
D)Türkish get up 5x1/1, increase weight
Warm up with gymn, shoulder mobility+ in ~ 6' min barbell warm up with animal movements
A)Work up to a heavy weight in 8’ min:
1 power snatch + 1 hang power snatch+ 1 OHS
B) Push press behind the neck 4x2, same weight, 90" rest btw sets
C)27-21-15-9-6-3 reps of:
Warm up: gymn + 2 rds:
A) E2’ for 10 min:
B) AMRAP 10’
C)Windmill 3x 8/8@ light DB or KB
A) gymn + wu
B) 'Kev'
With a partner, complete as many rounds as possible in 26 minutes of:
6 deadlifts (Rx:142/92 , Open:80/50) each
9 bar-facing burpees, synchronized
9 bar muscle-ups, each
16m partner barbell carry
C) 5 sets of:
8 bench press @65-70% of 1rm
8/8 knee support DB row @yoi choose the weight
A) gymn + wu
B) 6*3 push jerk from rack , climbing
C) 6*3 squat snatches , climbing (no tng)
D) 16 rounds in teams of 2 (I go, u go)
14 box jump overs
12 wb
4 SB over the shoulder
TC : 24'
A) Gymn + wu
B) daily max (10')
1 squat clean + 2 fsq
C) 3 RFT:
5/5 kb snatches ( no deadsnathes ) @ heavier then u usually use
10 hspu
30 air squats
Tc:6'
C) 12-9-6-3
Strict pull ups
2x pushups
(For quality)
D) 30-20-10
Reverse crunches
Straight body ceiling reaching crunches