A: 3 rft
12 “s”
10 russian babymakers
8 kb halo
B: Power
10-9-8-7-6-5-4-3-2-1
Double kb- db Shoulder press
3-5 chin up
C: Metcon
Amrap 20’
50 gorilla row
40 triceps band
30 alt biceps curls
20 burpee
10 strict ttb
D: Lunge
5x 20 cal row
30 sec rest btw sets
Wu: Gymn+shoulder and hip mob
A:10 min
open: kipping / butterfly pull up practice
rx:7set 1ttb+1c2b+1bar mu
B:Metcon
5x4min
400 m run / 500 m row
12 kb tatters 24/16kg
12 pull up
C:Acc
3 set
6/6 one leg romanian deadlift
12 barbell side
12 barbell good morning
D: streching
Warm up: gym+ hip and thoracic mobility
Amrap 6’
10 scapula pull up
5 burpee+ high knee jump
10 pause goblet squat (2 sec button)
5 muscle snatch+ snatch balance
A:Emom 8’ climbing start 50-60%1RM
-2 squat clean+ 3-5 strict hspu/ open kipping
B:3x12 BSQ 60% 1RM rest 90 sec
C:Metcon
3 rds
100 du / 200 su
10 alt dead kb c&j @heavy
5 wall climb
20 weight sit up @20/10 plate
D:Acc
Emom 6’
20 sec max barbell row 30/20 kg
10 sec rest
20 sec max russian twist with 20/12 kb
10 rest
E: strech
Warm up: gymn +
5 rft
10 cal Ski or Row
1 wall climb
6/6 cossack squat with reach
10” push up hold at bottom, 10” push up hold at top x 3
A) Strength,
Deadlift 6x3, same w.
2’ rest btw sets
B) WOD
5 rft TC: 20’
- 400 m run
- 20 wall ball
- 2 Ring MU/ 4 Bar MU/ 8 CtB/ 12 pull up/ 15 TRX row
Wu: Gymn+ thoracic & hip mobility
A: 3 rds
10 sumo deadlift high pull 20/30 kg
15hip thrust 20/30 kg
8/8 one leg romanian dl
B:Emom 10
2 snatch , start 40-45% ( focus on the technik)
C:3 rds
10 front squat open 40/60 rx: 50/80 basic double kettlebell
15 c2b
30 du
3 min rest
3 rds
10 thruster open 20/30 rx 30/40
15 ttb
30 du
D: 3 rds
8 ring dip
8 pause push up 321
8 strict chin pull up
45 sec rest btw sets
WU:3-5’gymnastic
2 rounds:
5 Walkout
10 Slow push up
10 Ring row
10 Lunge
A.
8’ handstand walk practice
Open: handstand hold and freehanstand practice
B.
8’ Kipping Pullup, C2B or Bar MU practice
Rx: EMOM 6’ – 3-5 Bar or Ring MU
C.Metcon
3-4 rds. Tc:20 min
80 DU (160 SU)
12 Am.Swing 32/24kg
12 Reverse Lunge with KB (Goblet hold)
12 C2B/ pull up/ ring row x2
12 Burpee
D: Acc
3-4 rds
20 alt skull chruser
20 alt biceps
10/10 bulgarian split sq
Wu: SMR + thoracic & hamstring mobility
A: 45 s work 15 sec change and rest
2 rds
- sumo deadlift high pull w. Kb 12/16
- cat camel
- 90/90 hip mobility
- hip alt thrust
B: E90’ x 8
3 Clean & jerk 60-70% ( focus on technik & speed)
C: Metcon
For time
buy in: 20 hspu
then
400 m row
20 alt dumbell dead clean & jerk
400 m row
20 alt dumbell dead snatch
400 m row
20 alt dumbell dead cluster
then
out: 20 hspu
D: 3 rds
10/10 windmill
30/30 sec side plank
10 strict ttb
A. Warm-up: Gymn. + Hip mobility
Then..
3 Rounds of:
1 Inchworm + 3 Push-ups x 5 reps
Single-Leg RDL x 10/10 reps @ without w.
Single-Leg glute Bridge hold x 20/20s.
Alt. V-ups x 20 reps
B.BSQ
Every 2’ x 5 sets
Back squat x 5 reps @ 70% of 1RM
C. Weighted Strict pull-up
5x3 reps @ increasing weight
Open:
Pause TRX row
4x6-8 reps @ pause 2s. at the top pos.
D.Metcon
Amrap 9’
25 Russian Swing @ 24/16kg
25 Abmat Sit-ups
25 Down ups
25 Knee to elbow
Warm up
amrap 7
* 30 SU
* 12 hip thrust
*8 barbell clean
* 15 jumping jack
Lifting, strength
A) Deadlift EMOM 2 reps, same w., 8 rds
b)Shoulder press 5x3
Metcon
3 rds, TC: 13’
*65 DU/130 SU
* 20 double KB clean
* 30 burpee
Acc.: 3 set
* 10-12 TRX face pull
* 30”/30” side plank
A: Wu+gymn
3 set
10 hip thrust+ 15 sec hold
10 scapula push up
10/10 bulgarian squat
10 scapula pull up
B: BSQ
4x12 /50-55-60-60%+/
C: Metcon
5 rds
1 peg board ascent op
2 wall climb
3 mu, ring or bar
4 burpee box jump 120-100 cm
5 slam ball ots
6 alt pistol
open:
5 rds
3 burpee pull up
3 wall climb
4 burpee box jump
5 double kb c&j @heavy
5 slam ball ots
6 pistol
D: Acc
3 set
15 biceps
15 triceps