Warm-up:
3 rounds of:
- 10m Slow Bear crawl
-10m Slow Tiger crawl
- 5/5 1-arm KB hang squat clean @ medium w.
- 60s. Jump rope (double-unders allowed)
A. EMOM 10’
Odd: 15-20 Unbroken Wall ball 9/6kg
Even: 60s. Recovery Row
B. For time:
3 Bear complex @ 50/25kg
18 Pull-ups
Rest 3:00
3 Bear complex @ 60/30kg
12 C2B pull-ups
Rest 3:00
3 Bear complex @ 70/35kg
6 Bar MU
C. 4x12 Barbell Pendlay row @ same weight
Warm-up:
3 rounds of:
- 10 Inchworm
- 20 Goblet squat w. easy KB
- 60s. Plank
A. In 10 minutes:
RX: Pause front squat heavy triple (2s. pause in the bottom pos.)
OPEN: Pause front squat 6x3 reps , moderate weight
B. For time:
400m Run
Then,
24-20-16 reps of:
Alt. KB snatch @ 16/24kg
Box jump-overs @ 60/50cm
Tc: 10 min.
C. “Ab killer”
“without rest”
25 V-ups
60s. Hollow hold
25 Sit-ups
60s. Plank
Rest 90s.
x 2 rounds
WU: 3-5’ gymnastic
3 rounds:
10 Pushups
60 Single under
10 Scapula pullups
A.
4 rounds:
5 Wall Climb – rest 45” (Open: 3-4 Wall climb)
50 DU – rest 45” (Open: 100 Singles)
8/8 KB Half-kneeling shoulder press – rest 45”
15 Ring row – rest 45” (Open: 10-12 Ring row)
B.
E8’ – 4 sets:
Run 800m
25 Am.swing 24/16kg (Open: 16-20/8-12)
15 Pullups (Open: 12-15 Banded or Ring row)
C.
400m Farmer Carry w/ 2KB
WU: 3-5’ gymnastic
3 rounds:
10 SDHP 20/12kg
10 Jumping squat
10 KB Shoulder press - light
A.
EMOM 15’
0 - 5 min:
Rx: 5 Power Clean & OH @50% 1RM PC&J
Open: 5 Power Clean & OH - light weight
6 - 10 min:
Rx: 4 Power Clean & OH @60% 1RM PC&J
Open: 4 Power Clean & OH - increase appr.10% the weight before
11 - 15 min:
Rx: 3 Power Clean & OH @70% 1RM PC&J
Open: 4 Power Clean & OH - increase appr.10% the weight before
Rest 3’
B.
EMOM 15'
0 - 5 min: 10 Lateral burpee (Open: 8 Lateral burpee)
6 - 10 min: 15 Wall Ball (Open: 12-15 WB)
11 - 15 min: 10 C2B (Open: 8-10 Pullup or 10-12 Ring row)
C.
EMOM 5'
- 30-40” Plank
- 20-30” Rest
WU: 3-5’ gymnastic
3 slow round:
- 10 Slow pushup
- 20m bear walk
- 10 Russian swing - heavy
A.
3 rounds:
Rx: 15 reps Dimmel deadlift @~50% 1RM DL
Open: 12-15 reps Dimmel deadlift - light weight
Rest 90” btw sets
(The Dimmel Deadlift is essentially the top 2/3 of a regular conventional deadlift with a few key differences. Lift the bar off the floor like a normal deadlift using a double-overhand grip. Lower it to just below your knees ( feel a stretch in the hams and glutes) and raise it again. Start slower, then pick up speed with your reps)
B.
EMOM 20"
- 5 Power Snatch 50/30kg (Open: 5 Power Snatch 35/20kg)
- 10 Box-jump overs
- 10 STOH 50/30kg (Open: 35/20kg)
- 10 Front rack reverse lunge 50/30kg (Open: 35/20kg)
- 10 T2B (Open: 8-10 K2E or High knee to chest)
C.
4sets:
30”/30” One-handed KB hold 28-32/20-24kg (Open: 16/12)
30 Russian twist w/MB
WU: 5' gymnastic, then...
4 slow rounds:
- 8 Snow angel
- 4/4 Cossack squat
- 8 OHS with pipe
A.
E2’ - 5sets
RX: Snatch High pull + 2 Squat snatch + 1 OHS @60-70%
Open: Snatch High pull + 2 Squat snatch + 1 OHS practice with light/medium weight
B.
E90' - 4 alt. sets
Odd: 4 Back squat @80% 1RM (Open: 6 - 8 Back squat - medium weight)
Even: 2BMU + 4 C2B + 4 pullups (Open: 6c2b + 4pu or 8-10 pullups)
C.
AMRAP 12'
10 HSPU (Open: 20 Strict Push up)
40 DU (Open: 80 Singles)
20” Hollow Hold
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:
RX: 1 Power Clean + 2 Hang Power Clean @65-75% 1RM
Open: 1 Power Clean + 2 Hang Power Clean - practice with a light/medium weight
B.
E90’ – 4 alt. sets
Odd: 3 Front squat @80-85% (Open 5-6 Fr.Sq. medium/heavy weight)
Even: 4 Strict T2B + 6 Kipping T2B (Open: Box HSPU or 4 Wall climb)
C.
AMRAP 12’
- Run 200m
- 7 pull-ups
- 7 burpee-box jumps
Wu:mobility and 10min games
A: For Time
100 cal row
75 thruster only bb
50 pull up
75 wb
100 burpee
B: 3-4rds
8/8 one leg bb romanian dl
30 sec L-sit paralette
12/12 one leg hip trust w. band
10 hanging + weight(2,5- 5-10kg plate) toes to L-sit hold position
Wu: gymn+ shoulder and hip mobility
7'amrap
15 Hanging med ball hamstring curls 9/6 kg
20 russian twist w. med ball
15 med ball glute bridge
20=10/10 med ball halo
A:12 min Clean and Jerk Technik
Open: pvc, technik bar
Rx: only bar
B:8min
Find your 5 rm Touch and go clean and Jerk
C:For time
3rds
300m run
15 thruster Open: 30kg/25kg Rx: 40/30kg
5 burpee pull up
D:2rds
15/15 windmill w. plate
30/30 sec side hollow hold
Wu:gymn+mobility
5' amrap
30 jumping jack
30 skeater jump
30 mountain climbers
30 high knee run
A:12 min practice
Open: Hspu,hswlk, butterfly pull up, bar mu,
Rx: hspu, hswlk, bar mu, ring mu
B: OTM 25' = 5rds
1min: Open: 15/12 cal row, Rx: 18/15cal row
2min: Open: 1-2 rope climb, Rx: 1-2 leg less rope climb
3min: Open: 6-9 Burpee Box Jump, Rx: 10-12 Burpee box jump over
4min: Open: 10-15 K2e Rx: 15 T2b
5min: Open: 60-80 m inga run Rx: 80-100 m inga run: 10m out and back
C: Full Body Strech w. coach