A)Gymn + 4 RNFT:
- 6 bb thrusters
- 8 bb muscle cleans
- 10 rev lunge
B) E2' for 12' - 6 sets , climbing
6 hang squat clean
C) EMOM 16' - 4 sets
1) 2 legless / 3 rope climb asc.
2) 20-12 pistols
3) 2*6 m HSW ( open : wall walk or lateral hsw around the box )
4) 14 alt. DB! snatches
D) 3 RFT:
- 12 OHS @45/30 (open: bb)
- 6 facing burpee (new open standard)
A)gymn + 3 rnft:
- 3 walk outs
- 6 shoulder taps + 6 hip taps + 6 ankle taps
- 9 x 1 bb good mornings + 1 btn push jerk
B) E2' for 12' - 6 sets , climbing
6 tng push jerk
C) EMOM 8'
1 front squat , climbing
D) AMRAP 20'
200m run ,then
Odd round : max C2B (open : pullup)
Even round : max HSPU
A.
WU:
400m slow run
3 rounds:
- 8 Shaolin
- 12 Pushup
- 12 KBSDHP
B.
Warm up for Clean & Jerk
C.
Work in pairs:
AMRAP 30 minutes
- 201 m Running with medballs together
- 8 Clean&Jerk RX: 60/40kg, Open: 45/30kg
- 8 T2B (Open: K2E or Leg raises)
- 20 Wall Ball
Run together then partner 1 begins the first excersise then partner 2 does second one and then partner 1 does again the third one. The next round begins with the run together then partner 2 begins th next excersise...
D.
Tabata "core":
4 rounds:
20" Hollow rock
10" rest
20" Arch rock
10" rest
A. Warm-up:
200m Run
10 1-arm Deadlift + 10 1-arm Russian swing @ easy KB - left arm
10 1-arm Deadlift + 10 1-arm Russian swing @ easy KB - right arm
20 Air squat
10 Hollow rock
x 3 rounds
B. Single-arm Deadlift 1RM / arm
RX: Use barbell
Open: Use Kettlebell or Dumbbell
C. For time:
9-7-5 Bear complex @ 60/40kg
200m Run
18-14-10 Burpee Box jump @ 60/50cm
200m Run
(9 Bear complex, 200m Run, 18 BBJ, 200m Run...)
D. Accumulate:
75 Banded good morning / green band
A. Warm-up:
EMOM 8’
Odd: 40s. Row @ moderate tempo
Even: 12 Down-ups
B. Rope climb technic in 5 minutes
Then...
4 Rounds for time:
5/5 Single-arm KB Thruster @ heavy
2 Rope climb
Tc: 8 min.
C. In 10 minutes:
Split jerk 1RM - from rack
Open: Split jerk practice
D. “Partner workout”
For time:
1500m Row
*partner double KB Overhead hold
A. Warm-up:
10-10m Single arm Front rack duck walk @ easy KB
5/5 KB windmill @ easy KB
60s. Plank
x 3 rounds
B. For time:
30 Double KB hang power clean @ heavy
24 Alt. Pistol squats
15 Double KB hang power clean @ heavy
12 Alt. Pistol squats
Tc: 6’
C. EMOM 18’
0-5min.: 3 Squat clean @ 70/50kg
5-6min.: 12-15 Kipping HSPU
6-11min.: 2 Squat clean @ 85/60kg
11-12min.: 12-15 Kipping HSPU
12-17min.: 1 Squat clean @ 100/70kg
17-18min.: 12-15 Kipping HSPU
D. 3 sets
10 Pendlay Row @ moderate weight
20 Tuck ups
Rest as needed
A. Warm-up:
10-10m Tiger walk (forward + backward)
10 Ring Row
10 Burpee
10/10 Single-arm KB deadlift @ medium weight
x 3 rounds
B. Amrap 18’
200m Run
6 Muscle-ups (Open: Burpee Pull-up)
12 Am. Swing @ heavy
18 Wall ball @ 9/6kg
C. Dead stop Deadlift x 5 RM
- focus on perfect start position!
D. Accumulate 200m
Pinch grip plate carry x 20/15/10kg plate
A. Warm-up: EMOM 9’
Min1: 1 Wall climb + 30 Double unders (50 single unders)
Min2: 15 Am. Swing @ easy KB
Min3: 5 Hollow rock + 5 V-ups + 10s. Hollow hold
B. “Sprint wod”
For time:
100 DU (open 150 SU)
/24 Alt. Dumbbell Snatch @ heavy!
50 DU (open 75 SU)
12 Alt. Dumbbell snatch @ heavy!
Tc: 5’
C. Power snatch warm-up + technic in 8 minutes
Then..
RX: EMOM 10’
1 Power snatch + 2 Box jump (85-90% of 1RM PS)
Box jump: 100/80cm
Open: EMOM 10’
3 Power snatch + 3 Box jump (Moderate weight)
Box jump: 60/50cm
D. “Unbroken” @ 40/25kg
10 Barbell good morning
10 Back neck reverse lunges
10 Jumping squats
Rest 60-90s.
x 3 rounds
A. Warm-up:
5’ Gym.
+
60s. Shuttle Run (15m)
30s. Rest
x 3 sets with increasing volumen!
B. EMOM 10’
5 Strict HSPU + 5 Strict C2B pull-ups
Open: 7 Push-ups + 7 Double KB sumo DL high pull
C. For time:
45 Clean & Jerk @ 30/45kg
45 T2B (open: K2E)
45 Thruster @ 30/45kg
45 Lateral burpee
D.
60s. Weighted wall sit with 20/10kg plate
60s. Amrap Plank to push-ups
Rest 60s.
x 3 rounds
WU:3-5’gymnastic
3 rounds:
5 Walkout
10 Slow push up
10 Lunge
A.
12’ skill:
Choose 2 excersises from this list and prcatice them in 6-6’
- DU
- Pullup variations(kipping, butterfly, C2B)
- MU on ring or bar
- Skin the cat
- Feestanding HS
- HSPU
- HS walk
- T2B
B.
AMRAP 30’
18 Wall Ball
8 Burpee 2KB Box Step Over 2x24/16kg (Open: 16/12-8kg)
15 Am.Swing 24/16kg (Open: 16/12-8kg)
8 Hang power snatch 50/35kg (Open: 35/25kg)
12 Reverse Lunge 50/35kg (Open: 35/25kg)
C.
3 rounds:
1:00 Hollow hold
1:00 Plank
No rest between rounds