A:Gymn+mobility+strech
B:3light rds
20 flutter kicks
5 hand climbing
10 snow angel
5 get up jhonnie
20 dead bug
C:Power Pack climbing
For Time
10-8-6-4-2
Strict Press
Strict pull up
Front squat
D: Amrap 6'
14 alt kb or db snatch Rx: 24/16kg Open: 16/12 kg
14 hrpu
14 jump lunges
2 min rest
Amrap 6'
5/5 one arm kb or db clean and jerk Rx:24/16kg Open: 16/12kg
5 hr burpee
10 Rx: pistol Open: jump air sq
E: 3rds
20 hollow rock
20 inverse hollow rock
A: smr, gymnastic, mobility
B:"Easy Annie"
Rx: 50-40-30-20-10
du'
abmat sit up
Open:125-100-75-50-25
simple under
abmat sit up
C:partner workout
4 rds
10 bsq Rx:100/60 Open:70/50
10 bench press Rx:80/55 Open: 50/30
500m run
D: Streching
A: 8 min active mobility
B: 3 light rds
"BB" warm up
3 muscle clean
4/4 front rack lunges step
5 thruster
6 burpee pull up
7 hindu push up
8 cossack squat
C: Every 90 sec x 8set
3 position clean RX: climbing, Open: max load 80%
1 high hang clean + 1 hang clean + 1 clean
D: 3 rds
30 push press Rx: 50 kg / 35kg Open: 40/25kg
20 front rack reverse lunges
10 c2b Open: pull up
E: 3 rds
8 dragonfly
20 banded good morning
Warm up:In 10 min: partner warm up, funny things, partner carry, etc........ what the coach want. ;)
A)Back squat (~10-15 min total)
5-5-3-3-1-1 reps for time
Increase weight in every round, start with easier, and go heavy 1 RM or New PR at the end! :-)
B)5 rounds for time: (TC: 30')
- 400 m run
- 15 Box Jump Overs
- 10 T2B (Open: V-sit Up or Knee To Elbow)
- 15 Double Dumbbell or Double KB Thruster (you can choose the weight u want)
- 10 Hang Power Clean (Rx: 50/35 kg, Open: 40/25 kg)
C)Cooldown
Warm up: 3 sets:
- 10 m bear crawl
- 10 barbell push press
- 5 barbell muscle snatch
- 15 down up
1)Snatch : power or squat, what you want
In 10' min find your daily 1 RM, and do some back off sets in easier weights.
Open: 4-5x 2 reps, same weight~ practice.
2)Snatch high pull 6' EMOM: 3 reps@ @ ~ 75% of daily 1 RM
3) 8 rounds of:
1-minute rounds of:
* 10 burpees over the bar
* Max reps of power snatches Rx: 30/50 kg, Open: 20/40 kg
1 min rest
Warm up: 5' AMRAP
- 30" Handstand hold
- 1 Wall Climb
- 30" Plank
- 10 Barbell Strict Press
A) Not for time:
Rx:
*Ring dip (strict): 8-8-6-6-4-4 reps
*Bench press @ double KB :8-8-6-6-4-4 reps (Increase weight)
*Turkish get-up : always 2 reps (1/1)
Open:
*Weighted box dip 8-8-6-6-4-4 reps (Medball on legs)
*Bench press @ double KB :6x8, same weight
*Turkish get-up: always 2 reps (1/1)
B) Amrap 7'
- 250 m row
- 50 DU (Open: 100 SU)
C) 3 rounds for time: TC: 7'
- 15 Russian swing (Rx: 32/24, Open: 24/16 kg)
- 15 Burpee
Warm up: Gymn+ FT easy pace:
50-40-30-20-10 Simple Under
+ btw rounds 20” Plank hold
A)Front squat
First barbell warm up!
5x3 reps, same weigth
2’ rest btw sets
B)Cindy, 20' amrap:
Rx: 5 C2B, 10 Push Up, 15 Jumping Air Squat
Open: 5 Pullup, 10 HR Push up, 15 Air Squat
C)OTM 10’
Odd: Bent over row x 8-10 reps
Even: Gun walk@ plate x 30” (https://goo.gl/images/jmrARw)
Warm up: 5' amrap:
12 Scapula push up
12 Overhead Squat by wall
8 light burpee
A)Rack jerk E 90" for 12'
3 reps, same weight
Open: 3-5 reps, practice, light weight
B)3 rounds for time of: TC:15'
10 dumbbell/kettlebell power snatches, left arm
10 single-arm overhead squats, left arm (Open: Front squat)
10 T2B (Open: Knee to elbow)
10 dumbbell/kettlebell power snatches, right arm
10 single-arm overhead squats, right arm
10 T2B
Rx: ~15/22.5 kg, Open: 10/16-17 kg
C) Run 3x 600 m with 1' rest
D)SMR+stretching
- 20"/20" Single-leg plank
- 15 Deadlift@ light KB
- 25" Hollow hold
- 200 m easy run
A) 10' OTM:
Odd: 5 TnG Deadlift @ ~ 70 % of 1 RM (Open: 10 reps 40/60 kg)
Even: 12 Box Jump
B)AMRAP 10'
- 20 Medball Clean (squat) @ 6/9 kg
- 20 Abmat Sit-up
C) 3 sets not for time:
- 30" passive hanging on bar
- 10/10 Side bend @ DB/KB
- 20" Reverse Plank Hold
A) amrap 6'
- 6 medball atomic su
- 6 rev lunge
- 6 medball russian twist
- 6 medball halo
B) 'Badger'
3 RFT
30 squat cleans
30 pullups
800m Run
@42,5/30
C) 3 sets of:
8 strict T2B
30"/30" side plank