Wu: gymn+ shoulder and elbow mobility
A: 3 light rds
- 20 plank to push up
- 20 dead bug
- 20 bird dog
- 5 mu cl + 5 hang power cl+ 5 power jerk
B: 10 min
every min: 2 clean deadlift+ 2 hang power clean+ 2 power jerk ( start 40% 1 rm c&j)
C: For time
2 rds:
2 rds DT (12 dl, 9 hpcl, 6 stoh) 70/50 kg open 50/35, scaled30/25
1 rd mary ( 5 hspu,10 alt pistol, 15 pull up)
D: streching
WU: gymn+ Shoulder and wirst mobility
EMOM 9’
-50 du open 80 simple
-10 hand climb+5 snow angel
-12 cossack squat
A: EMOM 10'
Rx: 1-2 legless rope climb
Open: 1-2 rope climp
Scaled: rope climb practice
B: EMOM 24’
- 14 du kb front rack lunges
- 15/12 cal row
- 45 sec supermen hold
- 15 box jump
- 10-15 pull up
- 30 sec hollow rock
C: 5-10min
Streching and SMR roll
Warm up: gymn+shoulder and hip mobility
A: light 3rds
- 8 atomic sit up light plate
- 8 bb good morning
- 8/8 one kb sumo dl high pull light
- 8 bb sq snatch
B: Snatch complex (climbing rx:heavy, open, focus on technik)
8min: every min 1 snatch high pull+1 power snatch+1sq snatch
C:Power:
every 3minx5=15min
- 8 front sq 65 %
- 12 chine pull up
D:"Aha" élmény:
Buy in:
20/15 hspu Scaled: 5 wall climb
then
2rds
20wb 9/6
10 ttb/kte
20 hrpu
10ttb/kte
Out:20/15 hspu Scaled: 5wall climb
Warm up:running+ exercises + animal movements in 10’
A)E90”x 5 sets
Alternating back rack lunges
Total 12 (6/6) reps
B)Tabata (22’)
- tabata push jerk *
Rest 2’
- tabata deadlift **
Rest 2’
- tabata push up
Rest 2’
- tabata hang power snatch*
* Rx: 40/25 kg, Open: 30/20 kg
** Rx: 60/40 kg, Open: 50/30 kg
C)In pairs:
3 sets:
- Barbell Overhead hold x 25” (you choose the weight)
- AMRAP wall climb until holding the barbell
Warm up: gymn + shaolin in 10’
A) OTM 12’
Odd: Double KB floor bench press x 10-12
Even: Strict pull up x 3-6 *
* Rx: weighted if too easy; Open: with band
B)Fran TC: 10’
21-15-9 reps for time:
- thruster **
- kipping pull up
** Rx:30/40 kg, Open: 20/30 kg or plate
C)Wallball 75 reps for time
every minutes beginning with 25 DU/ 30 SU
D)Roman DL 3x10@barbell+ weight
Warm up:
3 rft:
* 60 SU
* 15 banded good morning
* 5 KB clean+ press (not single arm)
1)"Rower Hell"
Tc' 10 min
100/80 cal row
Start and every min 5/3 leteral burpee
2)Bear complex practice + in 10-12’ up to heavy
3)Back squat 5x3, same weight
2-3’ rest
4)Tabata superman hold
Warm up: gymn+9’ EMOM
Min 1- One-arm ring row x 6/6
Min 2- OHS, facing the wall x 12
Min 3- One-arm hang x 15”/15” *
*Open: 30” active hanging
1)Work up for heavy single in 10-12’:
1 hang squat snatch+ 1 tng squat snatch from ground
Open: power Sn
2)3 rft: 9/6/3 reps/ arm:
single arm KB high pull (9 with left, 9 with right) **
overhead squat (9 with left, 9 with right)**
6,6
3,3
**Rx:20/16 kg, Open: 16/12 kg
3)7’ AMRAP burpee to target
4)Atomic sit up 3x10 reps
Rx:15/10 kg, Open: 10/5 kg
Warm up: gymn+ tabata: down up with jump up
1)KB Clean + push jerk practice+ up to heavy 1-1 RM from ground in 5-6’
2)Deadlift E2’
Heavy 3 rep x 5 rounds near ~ 85% or more of your 1 RM
(Open: 5x5, same w.)
3)12' AMRAP
- 20 Russian Swing *
- 15 Box Jump Overs
- 10 V-Sit Up
- 5 T2B **
* Rx:24/28 kg, Open: 24/16 kg
** Open: 10 knee to elbow
4)1 round/ always 1’ work:30” rest
- superman hold
- reverse plank hold
- tiger crawl hold
- opposite arm-leg raise in tiger crawl pos
Warm up with gymnastics + in team of two 4’ AMRAP cal row@ easy, changing always after 10 cal
1)KB snatch practice+ up to heavy 1-1 RM from ground in 5-6’
2)Front squat E2’
Heavy 1 rep x 5 rounds near ~ 90% or more of your 1 RM
(Open: 5x3 )
3)4 rounds FT@ KB 1 arm *, TC: 18’
5 swing + 5 clean Left then Right
5 lunge + 5 FSQ Left then Right
5 snatch + 5 push jerk Left then Right
10 burpee
30 DU **
* Rx: 20/16 kg, Open: 16/12 kg
** Open: 50 SU
4)1 round/ always 1’ work:30” rest
- hollow rock
- Thuck up
- strict sit up/plate
- atomic sit up
A) In 50 mins
(Part A)
'Dork' 6rft
60 DUs
30 kbs @24/16
15 burpees
(Part B )
1RM Squat Clean
in the remaining time