Warm up:
3 set
10-10m monster walk with band
10 hip thrust
10-10 kb leg lift
A:Back Squat
E2 x 5
5 reps 321 Tempo 60-70%
B:Wod
1-2-3-4-5-6-7
Squat clean 60/40
Wall walk
open weight: 50/30
basic: double kettlebell 20-24/12-16
3 min rest
Helen:
3 rds
400 m run
21 kb swing 16-24/12-16
12 pull up
C:Accessory
3-4 set
25 plate biceps curls
25 plate triceps
25 band biceps curls
25 band triceps
A. Warm-up:
3 set
100 Single-unders
10 Ring Face pull
10/10 Single-Leg glute bridge
45/45s. Side plank
B. Practice
8 min. (You can choose one)
Ring MU
Or
Double-unders
Then,
1 set of:
Max reps unbroken Ring MU or Max reps unbroken Double-unders
C. Wod
10 Rounds for time:
RX:
3 Ring MU
10m Walking lunges w. Double Kb in front rack 2x24/16kg
Open:
10 Rounds for time:
1 Push-up + 1 Pull-up x 5 reps
2x10m Walking lunges
Basic:
10 Rounds for time:
7 Ground to Overhead w. 20/10kg Plate
4x10m Shuttle Run
D.Acc
3-4 sets of:
20 Alt. KB bicepsz curl
60s. Superman hold
Rest 60s
A. Warm-up:
10 Reverse snow angel
10 Hand release push-ups
10 Hollow rock
10 Jumping squats
x 3 sets
B. Push jerk + Split jerk
5 min. Practice
8 min. Go to heavy complex
C. Wod
Amrap 7’
3-6-9-12-15...etc. Ground to overhead 60/40kg
1 Rope climb btw. sets (RX: Legless)
D. 5 sets
3/3 TGU @ 24/16kg
15 Kipping HSPU / pike push up / push up
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. 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
50 Jumping jack
10m Monster walk
10 Push-ups
20 Glute bridge on floor
20 Alt. V-ups
B. Back squat
E2mom x 5 reps 70-75% of 1RM
C. EMOM 18’
Min1 - 12/15 Burpee
Min2 - 5 Push jerk
Min3 - 2/3 Rope climb
Weights:
RX: 70/45kg
Open: 50/30kg
Basic: 30/20, or double kettlebell push press
D. KB windmill
3 sets
10/10 reps, medium weight
Dead bug x 20 reps, slow and controlled
A. Warm-up: Gymn +
3 sets of:
10 PVC pass through
10 Reverse Snow angel
10 V-ups
30m Double KB front rack carry moderate weight
B. Power snatch
heavy single or 1RM in 8-10 min.
Open: KB snatch or Power snatch practice
C. Snatch high pull
3 x 2 100% of B
D. Wod
Amrap 12’
RX:
9 Bar MU
21 OHS 42.5kg/30kg
Open:
9 Pull-up
21 OHS empty BB 20/15kg
Cross:
9 Ring or TRX row
21 Front squat empty BB 20/15kg
D Acc:
TGU x 1/1 rep with 5s. pause every pos.
x 3 sets
*you choose weight, focus on perfect technic!
A. 3 Rounds of:
60s. Shuttle Run
10m Tiger crawl - forward
10m Tiger crawl - backward
15 Air squat
15 Sit-ups
B. Practice in 5-8 min. (You can choose one)
Toes to bar
Or
Handstand walk
C. For time:
RX:
10-8-6-4-2 reps of:
Bench press @ you choose weight
Box jump @ 70/60cm
Rest 5:00
10-8-6-4-2 reps of:
Box jump @ 70/60cm
Bench press @ you choose weight
Open:
21-15-9 reps of:
Toes to bar
Burpee
Double KB Clean @ 2x20/12kg
Rest 5:00
REPEAT!
D. “Accessory”
25-20-15-10-5sec. @ without rest!
Hollow hold
Plank
Rest 2:00
x 2 rounds
A. Warm-up: Gymn +
Amrap 6’
12 Banded good morning
2 Wall climb + 10s. HS hold
12 KB Taters easy KB
B. 1 Squat clean +3 front squat - climbing heavy in 8-10 min.
Open: KB clean or Power clean practice
C. Max unbroken reps of: (1-2 attempt)
RX: Strict HSPU
Open: Kipping HSPU or Tng wall climb
D. Wod
Amrap 7’
RX:
7 Strict HSPU
14 Box jump 70/60cm!
Open:
7 Kipping HSPU or 7 Push press (2xDB or KB)
14 Box jump 60/50cm
E: Rowing & Run
For time
1000m row
1000 m run
F. Core
20s. Hollow hold
10s. Rest
20s. Plank
10s. Rest
x 8 rounds
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
5x8
medium/heavy weight
C. Wod
RX: Amrap 14’
90 Double-unders
75 Wall ball 9/6kg
60 T2B
45 Push-ups
30 Alt. DB snatch 30-22.5 / 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
A. Warm-up: Gymn +
EMOM 8’
2 Box jump + 2/2 Single-arm KB clean + Press + 6 V-ups
*Box @ 74/60cm
*KB @ 20/12kg
B. Push Jerk climbing heavy, floor the start
5x6
Rest 60-75s. btw. sets
C.Wod
Then..
For time:
RX:
50 Box jump 60/50cm
40 Push-ups
30 Hang power clean 70/45kg
20 Back squat
10 Clean & Jerk
Tc: 16’
*Open weight: 50/30kg
D. “Partner row”
Max distance row in 8 minutes!
- you can use only arm!
-partner 90 degree squat hold!
-you can change whenever!