warm up: gymn+ shoulder and hip mobility
A: 6'amrap
10 back to wall donkey kicks
10 shoulder taps in hand stand position Open: Pike position (BOX)
5 snatch balance rx: bb open: pvc
5 ohs w. pvc rx: bb, open: pvc
B:12 min
Find your 3 RM Hang Squat Snatch Open: Hang Power Snatch
C:15 OTM
- 20 deficit(10-15cm) push up
- 10 front squat Rx: 60-70kg/40-50kg Open:40-50/25-35kg
- 50 du, open: 100 simple
D:For Time
50 Am swing heavy
50 pull up
warm up: gymn+ shoulder mobility
6'amrap:
20 plank to push up
20 dead bug
20 reverse dead bug
7 hindu push up
20 sec bridge hold
A: 12 min
Find your 10 RM shoulder press
B:15 OTM
- 5/5 rope pull up open: one arm ring row
- 12-15 barbell row ( rx: heavy, open:medium weight)
- 20 banded pull (rx: purple open: black or grey)
C:3rds
25 wb (rx: 12-15kg, open: 9/6kg)
75 du (open: 15o simple)
D: STRECH w. coach
Warm up:
gymn + mobilty +
3rds
20 m monster walk
10 hip thrust w. band
10 banded squat
10 burpee
A:12 min: Find your 10RM Back Squat.... Start: 1rm 40-50%
B: 15min Snatch technik with barbell ( snatch pull, high snatch pull, power snatch, high hang power, hang power, squat snatch, high hang sq sn, hang sq sn)
C: For Time
50 OHS only bb
25 T2b, Open: K2e
50 box jump over 60/50cm
25 T2b, Open: K2e
D:3rds
15 good morning w. bb
45 sec superman
no rest between set
Warm up: SMR, gymn, shoulder
mob
A)Dumbbell Man Makers + TGU
8 MM+ 4/4 TGU
6 MM + 3/3 TGU
4 MM + 2/2 TGU
2 MM + 1/1 TGU
Increase weight in every roundy
B) Karen: 150 WB for time@6/9 kg
Every break: 10 m bear crawl with 12/20 kg KB
Warm up: 4’ AMRAP
- 20 shoulder taps in plank
- 20” reverse plank hold
- 10 russian swing
- 10 scapula pullup
A)OTM 8’
Odd: Weighted strict pullup x 5 (Open: strict pullup or banded pullup)
Even: Strict HSPU x8-10 (Open: kipping or L-sit dumbbell press)
B)Back squat 3x3, same weight
2’ rest
C)For time:
21 squat snatches@50/35 kg
42 push-ups
15 squat snatches
30 push-ups
9 squat snatches
18 push-ups
Open: Power snatch+Air squat (21 PS+21 Air squat)@40/25 kg
Warm up: gymnastic+ 5’ easy running outside+specific warm up for lifting (total ~15’)
A)In EMOM style find daily 1 RM Hang Squat Clean
Every min start with 3 burpee....
Start with 50% of 1 RM, do 6-8 sets
(Open:EMOM 8’ : 3 burpee+ 2 hang squat clean@same weight)
B)Aerob capacity: For time:
-1500 m running (3 total rounds outside)
- 5’ Cardio machine for max distance (you choose, what’s free)
- 150 DU (Open:300 SU)
C)3 sets:
- 25" weighted plank
- 10/10 hip lift in side plank position (with leg lift if'u can)
D)10' stretching
Warm up after SMR: 3 rds:
*250 m easy row
*30” Superman hold
* 30” Plank (Feet in fitball/BOSU, etc)
*20 Alternating Box Step
A) In team of 3 (or 4)~ 3 rds:
Min 1- Dumbbell bench press, alternating x 14-16 reps
Min 2- Split squat x 6/6
Min 3- Kettlebell one-arm row x 8/8
Min 4- Rest
All exercise heavy as possible.
B) 7’ AMRAP:
- 30 Air Squat
- 15 Burpee to target
C) Not for time, but quality:
- 5/5,4/4, 3/3, 2/2, 1/1 Kettlebell Windmill (Increase weight)
+ after every round 10 Kipping T2B (Open: Knee t Elbow) (4x10 reps)
Warm up: gymnastic+ 400 Simple under, every break 20” Active hanging on bar (scapula activation+ body in hollow pos.)
A)Barbell warm up for complex...
Every 90” (6 sets, climbing)
- 1 Strict press
- 2 Push Press
- 3 Push Jerk or Split Jerk
Always from ground.
B)High pull from hang (close grip) 4x8, same weight (~Rx: 45/30 kg, Open 30/20 kg ?)
1’ rest
C)AMRAP 20’ in team of 3 (2 work, 1 always HS Hold (Open: Plank)
- 40 Am Swing (syncron)
- 30 Box Jump overs (together, 1 box)
- 20 PullUp (syncron)
- 10 Burpee (syncron)
- 6 Rope Climb (1 rope)
Warm up: 5’ amrap
- 30 m Bear Crawl
- 20 Scapula Push up
- 30” Plank hold+ 30” Superman hold
In remaining time AMRAP Burpee@ warm up pace
A)3 sets:
- Half kneeling dumbbell hang clean+press x 5/5
- Narrow grip push up x 8-12
- Bottom up KB carry x 20”/20”
90” rest
B)For time: TC:15’
21 deadlifts
Run 400 meters
18 deadlifts
Run 400 meters
15 deadlifts
Run 400 meters
12 deadlifts
Run 400 meters
Weights: Rx: 70/102.5 kg, Open: 45/70 kg
C)2-3 sets: 12 Hollow rock +20” Hollow hold+20 Russian Twist@KB
A) Warm up: games
B) 'Otis'
AMRAP 15'
1 back squat, 1 shoulder press, 1 deadlift
2 back squats, 2 shoulder presses, 2 deadlifts
3 back squats, 3 shoulder presses, 3 deadlifts
Etc.
Use 1½ bodyweight for the squats and deadlifts and ¾ bodyweight for the presses.
C) 5 rounds, in teams of 2
A: planking ,while
B: 2*30m sandbag or slam ball carry
D) 3 rounds of
- 15 Vups
- 15" L-sit on parallette
- 15 sit ups