WU: 5' gymnastic, then...
4 slow rounds:
8 Snow angel
4/4 Cossack squat
8 OHS with pipe
A. E90" - 5 sets
5 TnG Power Clean @60% (Open: 3-5 reps – medium weight)
B. EMOM 8'
- 5 double KB russian swing 2x12/20 (Open: 2x8/12-16)
- 5 Thruster 2x12/20 (Open: 2x8/12-16)
C. 21-15-9 reps of:
- WB
- Pull-up
- Burpee Box Jump Over
- Power Snatch 40/25kg (Open: 30/20)
TC:17'
WU: 5' gymnastic, then....
3 slow rounds:
- 10 Medball squat clean
- 10 Thruster with MB
- 10 Sit up with MB
- 10 Ring row
A. E90" - 5 sets
5 TnG Power Snatch @60% (Open: 3-5 reps – medium weight)
B. E90" - 3 sets
2 Front squat @85-90% (Open: 3-4 - heavy)
C. EMOM 9'
- 2 Wall Climb
- 10 Srict T2B (Open: 8-10 Strict K2E or Knee raise)
- 20 Russian swing 28-32/20kg (Open: 20-24/12-16)
D. AMRAP 12'
20 OHS 50/35kg (Open: 35/25)
Then...
4 rounds:
10 HSPU (Open: box or Z-press)
15 Pullups
Then...
20 Thruster 50/35kg (Open: 35/25)
WU: 3-5’ gymnastic
3 rounds:
10 SDHP 20/12kg
10 Jumping squat
10 KB Shoulder press - light
A.E2MOM 10' - 5 rounds (both excercises in one round)
- 6/6 KB step ups 2x12/20kg (Open: 2x8/16)
- 50 DU (80 Single)
B. E2MOM 10' - 5 rounds (both excercises in one round)
- TnG Deadlift 5 reps 100/70kg (Open: 70/50)
- 30 Butterfly Sit-ups 10/20kg plate
C. For time:
50 reps Back Squat @60% 1RM (Open: medium-light weight
D. AMRAP 3'
- 1,2,3,4... push-ups
- 2,4,6,8... mountain climbers
WU: 3-5’ gymnastic
3 slow round:
- 10 Slow pushup
- 20m bear walk
- 10 Russian swing - heavy
A.
With a continuously running clock complete the following:
- In 7’ find your 3RM Push press ( Open: practice - 3-5 reps)
- In 5’ find your 2RM Power jerk (Open: practice – 2-4 reps)
- In 3’ find your 1RM Split jerk (Open: practice – 1-2 reps)
B.
E90" - 3 sets – 9 min
- 8 Back squat @60-70% (Open: medium weight)
- 40 DU + 12 T2B (Open: 60 Single + 10-12 K2E or knee raise)
C.
AMRAP 7' Ladder
2-2,4-4,6-6,.....
Deadlift 80/50kg (Open: 60/40)
Lateral Burpee
Rest 3 min
AMRAP 7' Ladder
2-2,4-4,6-6,....
Hang power clean 50/35kg (Open: 40/30)
HSPU (Open: Box HSPU or Z-press)
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