A. Warm-up:
50 Jumping jack
10 Russian swing @ medium weight
10 russian babymaker
30s. Plank twist
x 3 sets
B: E2’x5
-5-8 Bench press 60%
-5-8 back squat 60%
C: Metcon
1000 m row
5 rds strict cindy
800 m row
4 rds strict cindy
600 m row
3 rds strict cindy
400 m row
2 rds strict cindy
200 m row
1 rds strict cindy
cindy: 5 pull up, 10 push up, 15 air sq
D: Acc
3 rds
60 sec plank
max barbell biceps
Wu: Gymn+ shoulder mob
3 rds
2 min row
20 m tiger walk
10/10 kb halo
A: 4 rds
15 ring row
15 push up
then
30 plate row
30 plate push press
B: Every 3 min x 5
15 cal row
12 db alt snatch 17,5-25/7,5-16 kg
9 burpee row
C: Acc
3-4 rds
10 arnold press
20 alt db biceps
STRECHING
WU: 3-5’ gymnastic
3 slow rounds:
- 15m monster walk
- 15 Banded good morning
- 5 bb pcl + press
- 5 kang squat
A: Turkish get up
5 rds
3-5/3-5 reps climbing weight
B: Metcon
4 rds
12 drop squats
12 alt dumbell push press 16-22,5/7,5-15 kg
20 cal cardio
12 alt dumbell push press
12 drop squats
90 sec rest btw sets
C:Full Streching
Merry sister 1
1 wall walk
2 devil press
3 db push press
4 power cl
5 front sq
6 deadlift
7 pull up
8 hspu
9 box jump
10 v-up
11 burpee
12 thruster
Dumbell: 16-22,5/7,5-15 kg
Merry Sister 2
1 bear complex
2 bmu
3 power sn
4 hspu
5 stoh
6 bar facing bp
7 thruster
8 ttb
9 power cl
10 pistol
11 ohs
12 120 du
Barbell: 30-60/20-40 kg
WU: 3-5’ gymnastic
3 slow rounds:
- 15m monster walk
- 15 Banded good morning
- 5 bb pcl + press
- 5 kang squat
A: Turkish get up
5 rds
3-5/3-5 reps climbing weight
B: Metcon
4 rds
12 drop squats
12 alt dumbell push press 16-22,5/7,5-15 kg
20 cal cardio
12 alt dumbell push press
12 drop squats
90 sec rest btw sets
C:Full Streching
WU:3-5’gymnastic
2 rounds:
5 Walkout
10 Slow push up
10 Ring row
10 Lunge
A.
8’ HSPU practice
Rx: 50 Def. kipping HSPU for time
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 Wall Ball
D: Acc
3-4 rds
20 alt skull chruser
20 alt biceps
10/10 bulgarian split sq
WU: 3-5’ gymnastic
2 rounds:
30m bear walk (2*15m)
16 Jumping lunge
20 Russian swing
A.BSQ
4 sets:
1’ work/2’ rest
Max reps Back squat @60% 1RM
(if you work in pairs do it in delay, eg. Person#1: 0:00-1:00, Person#2: 1:30-2:30)
B.METCON
3 rounds for time:
75 Air squat
25 Power clean @40/30kg
TC: 15’
C.Acc
2 rounds:
45m each arm One handed FW 32/24kg
45m monster walk
45 bicpes bb
WU:3-5’gymnastic
2 rounds:
5 Walkout
10 Slow push up
10 Ring row
10 Lunge
A.
8’ HSPU practice
Rx: 50 Def. kipping HSPU for time
B.
8’ Kipping Pullup, C2B or Bar MU practice
Rx: EMOM 6’ – 3-5 Bar or Ring MU
C.Metcon
AMRAP 10’
80 DU (160 SU)
12 Am.Swing 32/24kg
12 Reverse Lunge with KB (Goblet hold)
12 C2B/ pull up/ ring row x2
12 Wall Ball
D: Acc
3-4 rds
20 alt skull chruser
20 alt biceps
10/10 bulgarian split sq
WU:3-5’ gymnastic
AMRAP 6’ WU pace
10 Jumping squat
5 Empty BB High hang snatch pull
20 Banded good morning
A. Lift
E2’ – 5sets
3 Clean Deadlift + 2 Squat Clean + 2 Split Jerk @60-65% 1RM C&J
B. Lift
8-10’ work up to a heavy single Power snatch
C.Metcon
AMRAP 10’
10 Power Snatch 35/25kg
30 DU
3 BMU (3 Burpee-pullup)
D.Acc
40 Strict T2B
40 triceps band heavy
Wu: gymn+ shoulder and elbow mobility
A: 3 light rds
20 plank to push up
20 dead bug
20 bird dog
10 russian babymaker
B: Back Lunges
Alt. Deficit back lunges 5x10
C: Metcon
5x4min
160 m inga run
8 push up
12 dumbells thruster
8 push up
160m inga run
D: Acc
3-4 set
10 sttb
max band biceps
max band triceps