A. Warm-up:
1p Hollow rock
10 Cluster with plate @ 15/10kg
10 Box jump @ 50/60cm No Tng!
30-40s. Dead hang on bar
x 2-3 rounds
B. Power clean + Push jerk + Tng squat clean + Split jerk
x 7 sets @ increasing weight
C. Clean pull x 5 reps @ 100% of B
x 3 sets
D. Half kneeling Arnold press x 6/6 reps
x 4 sets @ moderate weight
E. Amrap 10’
Single-arm : KB clean + Strict press + Thruster @ 24/16kg
*change arm after every complex!
Warm-up:
10m Tiger walk - forward
10m Tiger walk - backward
10/10 Upright row @ easy DB or KB
10/10 Windmill @ easy DB or KB
15 Jumping squats
x 3 rounds
A. Squat snatch - heavy single
Then,
3 Rounds of:
3 Squat snatch @ 70% of A
2 Squat snatch @ 75%
1 Squat snatch @ 80%
Rest 2’ btw. rounds
B. Front squat
5x3 (warm-up sets)
3x3 (working sets - same weight, heavy)
C. “Partner workout” - I go , you go
4 Rounds of:
500m Row
100 Double-unders
*if you do it alone: work / rest 1:1
A. Warm-up:
25m Walking Lunges
20 Dead bug
10 Burpee
60s. HS hold
x 3 rounds
B. Strict pull-up x 5-7 reps
x 5 sets
Rest 60s. btw. sets
C1. 3 Rounds for time:
21 Pull-ups
15 Burpee
30m Weighted Walking lunges
Rest 5:00
Repeat 3 rounds!
C2. 3 Rounds for time:
800m Run
500m Row
100 Double-unders / 150 Single-unders
C3. 3 rounds for time:
21 Push-ups
7 Deadliift @ 100/60kg or 80/45kg
Rest 2:00
3 rounds for time:
18 Push-ups
6 Deadlift @ 100/60kg or 80/45kg
Rest 2:00
3 rounds for time:
15 Push-ups
5 Deadlift @ 100/60kg or 80/45kg
D. Stretching with Coach
A. Warm-up:
125 Single-unders
10 Inchworm
25 Air squat
60/60s. Side plank
x 3 rounds
B. Tempo Strict push-ups x 5 reps
Rest 30-60s between sets
x 5 sets
*Tempo: 3333
You can choose workout:
C1. Amrap 20’
2 Ring MU
4 Strict HSPU
8 Am. Swing @ 24/32kg
C2. 15 Rounds for time: (TC: 20’)
1 Power clean @ 85/50kg or 60/30kg
2 Wall climb
3 Box jump @ as high as possible
C3. Every 4’ x 5 rounds (20min.)
9 Burpee Roll over
18 Sumo DL high pull @ with KB
36 Air squat
*Burpee roll over: https://youtu.be/NcR2PjOeb3o
D. Stretching with Coach (20-25min.)
WU: 3-5’ gymn.
+
3 rounds:
15 Banded Good morning
10 Keljfeljani
4 rounds for time:
3 Shoulder to overhead 70/45kg (Open: 50/35)
1 round "Cindy" (5 Pullups, 10 HRPU, 15 Air squat)
6 Power clean 70/45kg (Open: 50/35)
2 round s "Cindy"
9 Deadlift 70/45kg (Open: 50/35)
3 rounds "Cindy"
TC: 35’
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)