A. Warm-up:
5’ Gym.
+
60s. Shuttle Run (15m)
30s. Rest
x 3 sets with increasing volumen!
B. EMOM 10’
5 Strict HSPU + 5 Strict C2B pull-ups
Open: 7 Push-ups + 7 Double KB sumo DL high pull
C. For time:
45 Clean & Jerk @ 30/45kg
45 T2B (open: K2E)
45 Thruster @ 30/45kg
45 Lateral burpee
D.
60s. Weighted wall sit with 20/10kg plate
60s. Amrap Plank to push-ups
Rest 60s.
x 3 rounds
WU:3-5’gymnastic
3 rounds:
5 Walkout
10 Slow push up
10 Lunge
A.
12’ skill:
Choose 2 excersises from this list and prcatice them in 6-6’
- DU
- Pullup variations(kipping, butterfly, C2B)
- MU on ring or bar
- Skin the cat
- Feestanding HS
- HSPU
- HS walk
- T2B
B.
AMRAP 30’
18 Wall Ball
8 Burpee 2KB Box Step Over 2x24/16kg (Open: 16/12-8kg)
15 Am.Swing 24/16kg (Open: 16/12-8kg)
8 Hang power snatch 50/35kg (Open: 35/25kg)
12 Reverse Lunge 50/35kg (Open: 35/25kg)
C.
3 rounds:
1:00 Hollow hold
1:00 Plank
No rest between rounds
WU:3-5’ gymnastic
AMRAP 6’ WU pace
10 Snow angel
10 KB Military press
15 Light KB SDHP
A.
Work up your daily max in this complex in 6 sets - starting with empty barbell.
Sets begin in every 90”:
Rx: 3 Deadlift + 2 Hang power clean + 1 Power jerk
Open: practice same complex
B.
Work for 40” in every station and then rest 20”.
This is the transition time for the next station.
3 rounds:
1. Skierg
2. Air squat
3. Russian swing
4. Situp
5. Row
6. Push up
7. Box Jump
8. Burpee
9. Assault
10. Wall climb
11. Heavy 2KB Farmer carry
12. Plank
WU: 3-5’ gymnastic
3 rounds:
10 Ring row
10 Jumping squat
10 KB Shoulder press - light
A. 3 rounds:
45" MU (ring or bar) (Open: pullup)
45" rest
45" Ring dips (Open: Banded or Dip on box)
45" rest
45" OH Walking lunge 20/10kg (Open: 15/10)
45" rest
B. EMOM 10'
Rx: 2 Power clean + 1 Jerk (Split or Push)@70-80%
Open: 2 Power clean + 1 Jerk (Split or push) - medium for practice
B. EMOM 15' (5 rounds)
- 50 DU (Open: 80 Single)
- 10 Lateral burpee (Open: 8 Lateral Burpee)
- 12 STOH 50/35kg (Open 35/25)
...then immediately...
3 rounds for time:
- 50 DU (Open: 80 Single)
- 10 Lateral burpee (Open: 8 Lateral Burpee)
- 12 STOH 50/35kg (Open 35/25)
Try to perform this portion within 9 minutes.
WU: 3-5’ gymnastic
3 slow round:
- 10 Slow pushup
- 20m bear walk
- 10 Russian swing - heavy
A.
3 rounds for quality:
- 6-8 HSPU (deficit or regular, strict or kipping) (Open: Box HSPU or Z-press)
- 8-10 Strict T2B (Open: Hanging Leg raises)
B.
E90" - 3 sets (speed focus)
3 Snatch High Pull – climbing, start at 50%1RM (Open: practice)
E90" - 5 sets
2 Snatch Pull + 2 Squat snatch – climbing, start at 60%1RM (Open: practice with light weight)
C.
EMOM 10'
- 10-12 burpees (Open: 8-10 burpess)
...then immediately:
AMRAP 15'
- 10 one handed KB squat clean thrusters (Rx: 24/16, Open 16/12)
- 20 mountain climbers
- 30 russian twists with plate (Rx:15/10, Open: 10/5)
WU: 5' gymnastic, then...
3 slow rounds:
8 Snow angel
4/4 Cossack squat
8 Lying shoulder dislocation with pipe
8 OHS with pipe
A. E90” - 5sets
Rx: 3 Power snatch @70%
Open: 3 Power Snatch - practice
B. E2' - 5 sets
Rx:5 Back squat @75% 1RM
Open: 6-8 Back squat - medium weight
C. AMRAP 8'
4 Squat clean 60/40kg (Open: 40/25kg)
8 Box Jump
12 Situp
D. 3 sets:
Work in 2' :
20 Power snatch 40/25kg (Open: 15reps - 25/15kg)
Max reps DU in the remaining time from 2 minutes (Open: Single unders)
90” rest
WU: 5' gymnastic, then....
3 slow rounds:
- 10 Empty bar thruster
- 100 Single Under
- 15 Sit up
A. Work up to a heavy set in 10’
Rx: 1 Squat Clean + 1 Hang Power Clean + 3 Front Squats
Open: Practice same complex
B. 3 rounds : (max load)
- 5 UB shoulder press with BB
- 10 step front rack lunges (same weight)
- 20 burpees over the bar
1' rest
C. AMRAP 15’
- 15 pull-ups
- 10 box jumps
- 15 air squats
- 10 box jumps
- 15 T2B (Open: K2E or Leg raises)
A: Funny and Games warm up
B:"Hotshots 19"
6rds:
30 air sq
19 power clean Rx: 60/40kg Open: 40/25kg
7 strict pull up Open: Band or box jump pull up
400 m run
C:3rds
10/10 one leg bb romanian dl
20 ab wheel
A: 8 min gymn+mobility
B: 8min running school
C: Every min, for 10min (5sets)
odd: 10 deadlift Rx: 100/60kg Open: 70/35kg
even: 5-10 SHSPU Open: 8-10 Pike push up or deficit push up
D:"RunTrack"
Rx: Every min 200m run x10
Open: every 90 sec 200m run x10
E: Streching, focus hamstring and full leg
A: 10min animal flow
B: 2 light rds
only BB
10 squat snatch
10 snatch balance
10 snatch press
10 burpee
C: Every 90 sec x 8set
3 position snatch Rx: climbing Open: max load 80%
1 high hang snatch + 1 hang snatch + 1 snatch
D: Amrap 5" x 2
1 box jump RX: 70/60cm Open: 60/50cm
1 sumo dl high pull Rx: 50/35kg Open: 40/25kg
1 bar facing burpee
2,2,2, 3,3,3,4,4,4,5,5,5....etc
rest btw set 3 min
E: 3 sets
15 kb sit up+1-1 twist
15 kb pull over