Wu: Gymn+ mobility
3 rds
30 hamstring curl w,band
10 scapula pull up
30’ shoulder taps hspu pos
10 90/90 hip
A: Bsq
5 reps 40 %
5 reps 50 %
5 reps 55 %
5 reps 60 %
5 reps 65 %
max reps 70 %
B: Metcon
3 rds
50 du /100 su
5 c&j 40-60/25-40 kg basic: double kb
3 rds
50 du /100 su
4 c&j 50-70/30-45 kg
3 rds
50du/ 100 su
3 c&j 60-80/ 35-45 kg
C: Acc
3 rds
12 rear delt fly
12 shoulder front raises
Wu: Gymn+ mobility
3 rds
8/8 one leg rdl
15 hip thrust w, band
A: 3rds
10/10 one arm clean+press windmill
B:3x5 Turkis Get Up
C: Metcon
2024 m Row or ski bikeerg x2= 4048 m
every 3 min 24 wall ball
A: Gymn+ mob
3rds
60” inga run
10 cat camel
60” skierg
10 wall squat
B: Strenght
5x5 Turkish get up, climbing weight
C: Metcon
3 rds
50 swing 12-20 kg
50 sit up
50 cal row
D: Full streching
A. Warm-up:
10m Inchworm
10/10 Suitcase deadlift @ easy KB
10/10 Windmill @ easy KB
30/30s. Side plank
x 3 sets
B: Metcon
30 rds
3 deadlift 60-80/40-60 kg / basic double kettlebell or dumbell, choose weight
1 lateral burpee
then
20 rds
2 squat clean 40-60/25-40 kg
2 lateral burpee
then
10 rds
1 snatch 20-40/15-30 kg
1 oh squat
3 lateral burpee
C: Full Streching
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