A. Warm-up: Gymn. +
EMOM 12’
Min1 - 20 Jumping jack + 10 Hollow rock
Min2 - 10/10 one leg rdl with kb
Min3 - 40s alt box step
Min4 - 15/15 kb halo
B: Metcon
Buy in: 1000 m run/row
- Gtoh w plate 20/10
- Abmat sit up
- Am swing 16-24/8-16
- Med ball squat clean 9/6
Out: 1000 m run/row
C: STRECHING
A. Warm-up: Gymn. +
EMOM 12’
Min1 - 20 Jumping jack + 10 Hollow rock
Min2 - 8/8 Cross body KB deadlift
Min3 - 40s. D-ball hold in bear hug
B. 3 Rounds, for quality:
12 Dead stop sumo deadlift high pull w. KB
3 Wall climb w. 3s. pause at the top
Rest 60-90s. btw. rounds
C. Deadlift 10RM in 8-10 mins.
*good warm-up and only 2-3 attempt
D. Metcon
3 rds
25 wall ball
16 alt kb one arm swing
8 kb facing burpee
4 strict ttb
then
Amrap 5’
10 bb biceps
10 bb triceps
10 band biceps
10 band triceps
A. Warm-up: Gymn. +
6x500m Row (women 350m)
*work / rest 1:1
(I go, you go...if you are in couple)
B. “Clean complex”
EMOM 15’
Hang power clean + Hang squat clean + Tng squat clean + Jerk
*increase weight every 3 min.
C. “Unbroken” - Double KB in front rack
10 Alt. Lunges steps
10m Carry
10 Front sqat
10m Carry
Rest 60-90s.
x 3 sets
A. Warm-up:
60s. Shuttle Run
10 Alt. Toe touch in push-up pos.
15 PVC OHS
1/1 TGU @ easy KB
x 3 sets
B. “Snatch Complex”
1 Power snatch + 2 hang squat snatch + 3 OHS
*climbing weight / open practice
C. Amrap 14’
RX:
9 OHS @ 45/30kg
7 Strict HSPU
5 Burpee T2B
Open:
9 Front squat @ 45/30kg
7 Kipping HSPU
5 Burpee T2B
D. “Accessory”
Upright row x 10/10 reps @ KB or DB
Band pull-apart x 12-15 reps
x 3 sets
A. Warm-up: Gymn + Amrap 8’
50 Double-unders / 100 Single-unders
10 Reverse snow angel
5/5 Half kneeling KB strict press @ easy
10 Kang squat @ without weight
B. Max unbroken Double-unders
*only 2-3 attempt
C. “DT” with box
5 Rounds for time:
1 Round of “DT”
15 Box jump @ 60/50cm
Tc: 15’
Weights:
RX: 45/30kg
Open: 30/20kg
“DT”
12 Deadlift
9 Hang power clean
6 Stoh
D. “Accessory”
Banded good morning x 20 reps
Handstand hold x 60s.
x 3 sets
Warm up: gymnastics
A:TRX complex: 3-4 sets:
- 8-10 hip lift
- 10 mountain climber
- 5-7 push up
B:10’ min gymnastics practice
C: Metcon :5 rft:
- 5/4/3/2/1 man maker with kb choose weight
- 12 kb facing burpee
- 24 air squat
- 12 abmat sir up@ medball
- 3 rope climb/2 legless
D:3 rft:
- 8/8 russian twist kettlebell
- 20 hollow hold
- 20” superman hold
A. Warm-up: Gymn. + Amrap 7’
10 Banded good morning
5/5 Hang clean + Jerk @ easy KB
10 Cossack squats
10 V-ups
B. Squat clean - heavy single in 10-12 mins.
Open: practice
C. Amrap 18’
18 Box jump
15 T2B
12 alt devil press 17,5-22,5/5-15 kg
D. KB windmill
3x
10/10 reps @ medium weight
10/10 kb side band
20/20 sec koppenhag hold
Wu: gymn+ 3 set
6 get up jhonnie
8/8 rdl
10/10 windmill
5/5 one arm ring row
A: Shoulder
5 rds
10 Strict press w. barbell
10 side delta fly w. Double dumbell
60-90 sec rest
B: Metcon
5 rds
2 rope climb rx: leg less
10 db kb front squats
5 sb kb burpee jump
C: Acc:
3-4 rds
16 hammer curls
16 skull crusher
A. WU+ Gymn.
3 sets of:
1' Shuttle run (15m)
10 Trx face pulls
10 Lateral box step overs (70/80)
1/1 TGU
3 mu sn+3psn+3squat sn only bb
B1: Snatch
Emom 10’
Rx: 3 sq snatch climbing
Op: 3 power sn/ basic kettlebell x2
B2.Metcon
I go, You go 8/8 rounds
15 SDHP's Open:@16/20 or RX:@20/24,28
12 Box jump
9 Burpees
TC: 25'
C. Ass. Work
3 sets: 20" L-sit
30 Straight body ceiling-reaching crunches
D. Stretching
Warm up
12 cossack squats
12 alt. KB strict presses @light weight
12 hip thrust
1' plank
A. Push press (climbing weight)
5x10 @50-55%
B.
4x 8-16 Bulgarian squat w. Kb
C. Metcon
For time:
100 DU's / 250 Single unders
50 Kipping HSPU / 50 Push presses
100 DU’s /200/250 Single unders
50 STOH @50/35 /
100 Du
50 wall ball 9/6
D. Stretching