Warm Up: 5’ amrap:
8/8 Single-leg Glute Bridge
8/8 Walking Lunges
30 Jumping Jack
10 snow angel
Shoulder press
5x8 climbing weight
Metcon:
8 rds
300 m row
11 double dumbell burpee deadlift
Acc: 3-4 rds
10 weight sit up
10 barbell biceps
10 bb triceps
A. Warm-up:
Amrap 5’
5 Inchworm
10/10 Single-arm R. Swing @ 12/16kg KB
15 Air squat
B. Squat clean + Hang squat clean + Front squat - go to heavy complex in 8 min.
Then..
Every 90s. x 6 sets
Squat clean + Hang squat clean + Front squat @ 80-85% of B
C. Max reps Strict pull-ups x 1 attempt
Rest 2:00
Every 2’ x 3 sets
Strict pull-up x 50% of Max reps
D.Metcon
Amrap 10’
1 Double KB swing + 1 Double KB clean + 1 Double KB Front squat + 1 Double KB STOH x 5 sets
50 Double-unders
Weights: 2x16/24kg
Open: 2x8/16kg
A. Warm-up: Gymn. + 3 sets of:
50 Jumping jack
10m Monster walk
10 Push-ups
20 Glute bridge on floor
20 Alt. V-ups
B. Every 2’ x 5 sets
Back squat x 5 reps @ 75% of 1RM
C. EMOM 15’
Min1 - 12/15 Burpee
Min2 - 5 Push jerk
Min3 - 2/3 Rope climb
Weights:
RX: 70/45kg
Open: 50/30kg
D. Acc
KB windmill x 10/10 reps @ medium weight
Dead bug x 20 reps @ slow and controlled
x 3 sets
A. Warm-up:
100 Single-unders
10/10 Single-Leg RDL @ without weight
20 Alt. Shoulder taps in push-up pos.
30-45s. Dead hang on bar
x 3 rounds
B. Romanian Deadlift x 8 reps @ medium/heavy weight
x 5 sets
C. Metcon
RX: Amrap 14’
90 Double-unders
75 Wall ball @ 9/6kg
60 T2B
45 Push-ups
30 Alt. DB snatch @ 22.5 / 15kg
Open: Amrap 14’
180 Single-unders
75 Wall ball @ 9/6kg
60 K2E or V-ups
45 Push-ups
30 Alt. DB snatch @ 15 / 10kg
D. 3-4 sets of:
15-18 Empty BB biceps curl
15/15 KB side bend @ heavy!
Rest 60s. btw. sets
WU:
3 Rounds of:
15 Band pull apart / easy band
10/10 Single arm Shoulder press (use KB or DB)
10/10 Suitcase Deadlift (Use KB or DB
30 Mountain climbers
A. EMOM 10'
Odd: 10-12 Inverted barbell row
Even: 10-12 Diamond push-ups
B. Metcon
For time:
RX: 10-9-8-7-6-5-4-3-2-1 reps of:
Thruster 60/40kg
Sumo DL high pull 60/40kg
OPEN: 10-9-8-7-6-5-4-3-2-1 reps of:
Thruster 40/25kg
Sumo DL high pull 40/25kg
C. Acc
40s. Wall sit / 20s. Rest
40s. Superman hold / 20s. Rest
x 4 rounds
Wu: gymn+ mobility
A: 2rds
25 cal row
25 band good morning
25 hip trust
B: 12 min Find your daily max
1 RM Sumo deadlift
C: For time
50 shoulder press 40 /30/25kg
D:EMOM 20
-15/12 cal skierg
- 3-7 sand bag or slam ball clean+ over to shoulder
- 20 m lunges du kb Rx: oh 24/16 open: front rack 20/16/12
- rest
E: SMR
Wu: Gymn+ shoulder and elbow mobility
A: 3 light rds
- 10 hand climb+ snow angel
- 10 get up jhonnie
- 10 plank to push up
- 5 burpee+ air sq
B: 5x3/3 Turkish Get Up
climbing to heavy
C: 8 min HSPU, Pull Up, MU practice
D: E2MOM x6
- 5-8 kb snatch left arm
- 10 K2E
- 10 Wall ball
- 5-8 kb snatch right arm
E: STRECHING
Wu: Gymn+
Amrap 7'
20 dead bug
20 invers dead bug
10 squat rock
30 jumping jack
A: 10 min
Hspu, Hand stand walk practice
Rx: Amrap 10'
15 m
1 pegboard / 1-3 bar mu
B: Emom 30'
- 50 du/ 100 simple
- 12 alt box step w. du heavy kb
- 15/12 cal row
- 10-15 hrpu + 15-20 air sq
- 30 sec hollow rock
C: Streching, SMR
Wu: Gymn+hip,ankle, shoulder mobility
3 light rds
15 easy band pull
10 cat
A:7x2 snatch balance climbing heavy,
Open: focus technik
B: Metcon
Amrap 12'
1-2-3-4...etc
Snatch 40-60/20-40 kg
Lateral burpee
Am swing
C:Acc
10/10 windmill
10 sttb
D: Streching, SMR
1. 3 sets
• 6/6 single arm DB bench presses
• 8 scap pullups
• 4 inchworms
2. 5 sets
• 5 narrow grip bench presses @75-80%
3. EMOM 18’
1. max kipping pullups
2. 8 thrusters @40/30
3. Rest
4. 5 sets
• 12 alt gorilla rows
• 30/30” side plank