A: 8-10min smr+gymn
B:3 light rds
-5 hrburpee
-5/5 one leg get up jhonnie open 10 get up jhonnie
-5 thruster w. Band (green, purple or grey)
-5 wall climb
B:3 set
max reps weighted push up
2 min rest btw set
C: "Kelly"
5 rds
400m run
30 box jump 60 cm; Open: 20 box jump 50/40 cm
30 wall ball 9/6 ; Open: 20 wb 9/6 kg
D: 100 kettlebell russian twist 24/16 kg
Warm Up: 3 sets:
*30” Active Hanging
*15 Down Up
*10 Good Morning+Squat@ PVC
A)”Kettlebell complex”: E90” for 9 min:
Rx : 6 Russian Swing+ 6 Clean+ 6 STOH+6 OHS @ double KB
Open:6 Russian Swing+ 6 Clean+ 6 STOH+ 6 Front Squat@double KB
B)3 sets of:
* Half kneeling press x6/6@ KB
*Ring Push Up x 10-12 (Open:Push Up)
* Rope Climb x 2-3 (Rx: legless, Open: with legs or 3 WallClimb)
C)15’ AMRAP:
*400 m run
*8 Overhead Squat@ Rx: 30/45 kg, Open: 20/30 kg or FrontSquat
* 10 Lateral Burpee
*8 C2B (Open: PullUp)
Warm Up: Gymn+ running + animal movements in 8 min
A) 3 sets of:
- Dead Bug x 12
- Monster Walk x 10/10 m Forth anf Back
- Reverse Plank Hold x 20"
B)Front squat, from floor, 2 rounds (Squat clean = 1 rep)
Min 1- 8 reps@ 60-65%
Min 2- 6 reps@ 70 %
Min 3- 4 reps@ 75%
Min 4- 2 reps@ 80%
Min 5-7- Rest
C)Amrap 8’
- 1 Thruster@ Rx: 40/60 kg, Open: 25/50 kg
- 1 Burpee Box Jump
- 10 DU's (Open: 30 SU)
- 2 Thruster
- 2 Burpee Box Jump
- 20 DU (60 SU)
- 3-3-30….
- 4-4-40...
D)SMR, stretch
Warm Up: 5’ amrap:
- 30 DU/60 SU
- 12 -12 m Bear Crawl forth and back
1- 0 Band Pullapart
- 5 OHS By Wall (facing to the wall)
A)Snatch Complex : E2' for 10'
- 1 Snatch Deadlift
- 1 Sn High Pull
- 1 Power Snatch
Rx: climbing, Open: 5x1, same weight (+ practice)
B)Amrap 6’
- 12 Dumbbell /KB Alt Snatch Rx: 15/27.5 kg, Open: 10-12/15-17.5 kg
- 20 m Shuttle run
- 8 Kipping HSPU (Rx), Open: L- sit double KB Press
- 20 m Shuttle run
C)In team of 2: 3000 m row with 12 ‘ TC
D)Single arm Farmer carry 2-2x 30"-30"@ heavy as can
Warm Up: 6’ amrap
200 m easy run
20” squat hold
20” plank hold
20 Mountain climber
A)In 8 min work up to daily heavy in Rx:
1 Hang Squat Clean+ 1 Squat Clean+ 1 Front Squat
Open: 5x1 complex, same weight
B)For time: TC:10’
3 Rounds of:
5 Clean Rx: 60/40 kg, Open: 40/25 kg
10 T2B (Open: Knee to elbow)
20 alt pistol squat
2 Rounds of
5 Clean Rx: 80/50 kg, Open: 50/30 kg
10 T2B
20 alt pistol squat
1 Round of:
5 Cleans Rx: 100/60 kg, Open: 60/35 kg
10 T2B
C) 4 RNFT:
- 20"/20" Side plank
- 8/8 KB Side Bend
- 20" Weighted Plank (small plates)
Warm Up:
3 rounds of:
20 Shoulder Taps in Plank Pos. (Push Up Pos.)
12 Hollow Rock
6 Empty Barbell Press
A)OTM 8’
Odd: Push Press x 3 (no TNG)
Even: Rx: Strict Pullup x 5-8, Open: Banded or Ring Row x 10-12
B)Varazdin TD Workout 2:
40 WallBalls
40 Deadlift Rx: 50/80 kg, Open: 40/60 kg
40 Box Jump Overs
40 STOH Rx: 30/50 kg, Open: 20/30 kg
Rx: AMRAP Bar MU, Open: PullUp in remaining time
TC:15’
C) 3 sets of:
30” HS Hold
20 Abmat Sit up@ 6/9 kg Ball (quality)
Warm Up: 5’ amrap:
8/8 Single-leg Glute Bridge
8/8 Walking Lunges
30 Jumping Jack
A)OTM 10’
Odd: Back squat x 5 @ ~ 70 %
Even: Rx: Paralett L-Sit Hold x 20” , Open: Active Hanging or L-Sit Hang
B)Varazdin Workout 1: 9’ amrap
300 m run
10 Swing
10 Burpees
200 m Run
20 Swing
20 Burpees
100 m Run
30 Swing
AMRAP Burpee in remaining time
RX: 24/32 kg
Open: 16/24 kg
C)Romanian deadlift(barbell)
4x10, same weight
A) amrap 6'
- 6 medball atomic su
- 6 rev lunge
- 6 medball russian twist
- 6 medball halo
B) 'Bergeron Open Test'
AMRAP 20'
50 wb
50 du
40 box jump
40 t2b
30 c2b
30 burpee
20 power clean
20 jerk
10 power snatch
10 muscle up
@ 65/45kg / open:45/25kg
C) In 10'
10RM front rack walking lunges
D) 2 sets, no rest 30" of
- plank
- L side plank
- back plank
- R side plank
- handplank
- L side handplank
- back handplank
- R side handplank
A) amrap 6'
- 6 ankle taps in pushup pos
- 6 bb front squats
- 6 bb thruster
- 6 hollow rock
B) E2' for 12' - 6 sets , climbing
10 hang squat clean
C) EMOM 12'
Odd) 4 strict hspu + 8 pushups
( Open : 4 pike pushups + 4 pushups )
Even) 4 strict pullups + 8 alt. KB pendlay row
( Open : 4 bnd pullups + 6 altkbpendlayrow )
D) 21-15-9
- DL @ 120/80 (open: 60/40)
- facing burpee, open standard !
Tc: 8'
A) amrap 6'
- 6 scorpion
- 6 sn grip sh press btn & ohs
- 6 cossack squat
B) E2' for 12' - 6 sets , climbing
10 hang squat snatch
C) 100 ring row (legs on box)
*Every break, 10 cal row
TC: 12'
D) EMOM 15' - 3 sets
1) 15/12 cal row (open: 10/8)
2) 15 wb (open: 12)
3) 15/12 cal ski (open: 10/8)
4) 200m run
5) rest