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
1. 3 sets
• 10 toes elevated DB RDL
• 30” feet together glute bridges
2. Front Squat / 5 sets/2’ rest
• 5 reps @heavy
3. AMRAP 15’
• 15 WB
• 10 T2B
• 5 burpee pullups
4. 3 sets
• 15 weighted sit-ups
• 20 banded hip thrusts on bench
1. For quality complete:
• 60 box step ups
*every 20 reps complete:
• 10 birddogs
• 5/5 single leg hip thrusts on box
2. In a 12’..
..find your heavy 3 rep max deadlift
3. ‘SB 12th Birthday’ / 12 rounds
• 100m shuttle run
• 8 double KB front rack walking lunges
• 8 double KB deadlifts
• 16 DU’s
4. 3 sets
• 24 alternating biceps curls and presses
• 12/12 hip thrusts in side plank pos.
1. For quality
• 40 reps push backs https://youtu.be/ayQoxw8sRTk?si=cMe3vuJxHDOF5GS6
* every 10 reps complete:
• 5 pike pushups
• 10 deadbugs
2. Strength / EMOM 10’
Odd: 5-7 strict ring pullups
Even: 5-7 strict hspu
3. In a 3’ window complete/ 1’ rest/ 4 sets
• 24 Alternating Snatches /from ground/
• max cals rowing
4. Acc. Work 3 sets
• 30 DB flutter kicks
• 15 skull crushers @bb
• 20 weighted crunches
1. 3 sets
• 20m farmer carry
• 6/6 single arm ring rows
• 15 banded pull aparts
2. 5 sets/1’30”
• 2 reps Jerks @70%
3. 10 rounds for time
• 2 wall walks
• 4 Jerks from ground @50/35
• 12 cals row
4. 3 sets
• 10 DB box steps
• 20 supermans
Wu: Gymn +Hip and Shoulder mobility
A: 3 light rds
12 shoulder taps (hspu position)
10 tempo air sq 5211
8 bb sq clean
12 "S"
B: 10 min
RX: Find your heavy complex, Open: focus on technics
1 power clean +1 hang sq clean +1 power jerk
C: Every 3 min x 5 (15 min)
3 cluster Rx:70/50,, Open: 50/35
5 front sq
7 bar facing burpee
9 C2B Open: pull up / ring row / inverted row
D: 3rds
15 ab wheel
20 good morning w. band
no rest
STRECHING and SMR
1. 3 sets
• 16 alt. DB floor presses
• 12 DB bent over rows
• 10 DB goblet squats
2. 5 sets/ 2’
• 8 narrow grip bench presses @60-70%
3. EMOM 24’
1: 10 box jumps
2: 12/15 cals assault/row
3: Max DB devil presses
4: Rest
4. 4 sets / 2’
• max banded strict pull ups
• max unbroken strict presses @43/25
• 40” plank hold
1. 3 sets
• 6/6 lateral box step ups
• 10/10 dead bugs @ SMR
• 6 RDL @barbell
2. 4 sets
• 6-8 Deadlifts
1: 60% 2: 65% 3: 70% 4: 75%
3. AMRAP 15’
• 15 Deadlifts @70/52
• 15 WB’s
• 15 T2B’s / Knee raises
4. 2- 3 sets
• 20 supermans
• 20 alternating v-ups
then, 3 sets
• 15-20 banded triceps curls
1. 5’ cardio + 3 sets
• 30” couch stretch/ side
• 5 vertical jumps
• 10 alt. toes touches
2. For Time - easy pace
• 50-40-30-20-10 Am. Swing
• 25-20-15-10-5 Target Burpee
• 50-40-30-20-10 Plate Sit up
3. 5 sets
• 10 Seated KB strict presses
• 5 Strict pullups
Then, 3 sets
• 15 biceps curls