WU:Gymn + Mob
3 rounds:
- 20 Banded GM
- 5 Scapula pull ups + 5 Ring row
- 10 Down-ups
A: Emom 10’
- 16-20 alt. du kb Z press
- 12-16 alt. Pistol Rx:+ weight
B: Pertner workout
100 cal row
8 rds
20 du kb swing
10 du kb lunges
60 cal row
8 rds
16 alt kb hang clean & jerk
16 alt v ups
20 cal row
8 rds
12 du kb snatch
12 burpee
Streching
WU:Gymn + Mob
3 rounds:
- 20 Banded GM
- 5 Scapula pull ups + 5 Ring row
- 10 Down-ups
A: Emom 10’
- 16-20 alt. du kb Z press
- 12-16 alt. Pistol Rx:+ weight
B: Pertner workout
100 cal row
8 rds
20 du kb swing
10 du kb lunges
60 cal row
8 rds
16 alt kb hang clean & jerk
16 alt v ups
20 cal row
8 rds
12 du kb snatch
12 burpee
Streching
Warm up: gymn + mobility
A: 3 light rds
15 good morning w. band
10/10 windmill+press 5/10kg plate
15 barbell glute bridges
B: OTM 16'
- 10 deadlift Rx: 100/60kg Open: 80/40kg
- 12 floor press Rx: 24-32kg/12-20kg Open: 16-24kg/8-16kg kettlebell
- 10 barbell row RX: 70/50 kg Open: 50/35kg
- 8 front squat Rx: 50-80kg/35-60kg Open:40-60/25-40kg
C:For time
25 box jump over 60/50cm
1000m row
25 burpee box jump over 60 /50cm
D: Streching
Warm up: gymn+hamstring and shoulder mobility
A: 3 light rds
5 wall climb
10 squat rock
10-10 bulletproof shoulders
5 get up jhonnie
B: BB warm up Amrap5'
1 cluster + 1 thruster + 1 front squat- 2,2,2-3,3,3-4,4,4
then
10 min Find your heavy complex
1 cluster + 1 thruster + 3 front squat
C: Metcon
Every 4 min x5
200 m run
12-15 wb
Rx: 6-10 hspu Open: 10 pike push up
Rx: 3-5 bar mu Open: 5 C2B
D: 3 unbroken rds
30 sec left side plank
30 sec plank
30 sec right plank
30 sec back plank
30 sec rest btw sets
Wu: gym+ mobility
3rds
50 jumping jack
25 good morning w. Band
50 mountain climbers
25 gtoh plate 10/5
A: 5x10 BSQ
B: SB Hallowod
10 burpees
10 bench press medium weight: bb-heavy du kb-db
31 russian swing 24-32/20-24 kg
10 burpees
10 bench press
31 box jump
10 burpees
10 bench press
31 wall ball 9/6
10 burpee
10 bench press
31 pull up
10 burpee
10 bench press
31 push press
10 burpees
10 bench press
31 alt dumbell snatch 16-22,5/7,5-15 kg
1031m row & run
C: Streching
warm up: gym+shoulder mobility
A:3rds
10 alt scorpion
20 bird dog
20 dead bug
10 snow angel
B:Find your 3RM Push Jerk - 10min
C:Metcon
Every 3min x6
10 pull up
20 jump air squat
10 burpee ttb
20 jump lunges
D:3rds
10/10 kb romanian deadlift
20 alt kb dead row
60 sec superman hold
Warm up:
gymn + mobilty +
3rds
10m inch worm
10m crab walk (high hip)
10 wall squat
A: BB wu
Amrap 5'
( 5sn dl + 5sn press behind neck + 5ohs + 5sn balance + 5 sotts press)
B: 10 min Find your heavy complex
2 snatch balance + 3ohs
Open: Focus on technik
C:3x5 high hang snatch pull
Rx: 80-90-100%
Open: max load 70%
D: Amrap 8'
6 power snatch RX: 50/35 Open: 40/25
30 du Open: 50 simple
Abs party:
20-16-12-8-4
V-ups
Sit up.... no rest UNBROKEN
Warm up: SMR+ gymnastics
A)8-10 min for practice on the weaknesses (pistol squat, DU, Muscle up...
B)Metcon
For time:
- 400 m run/ 500 row
- 20 Deadlift @ 100/70 kg (Open: 70/ 45 kg; Basic: double kettlebell, choose weight)
- 400 m run/500 row
- 20 Back squat @ 90/60 kg (Open: 69/ 35 kg)
- 400 m run/ 500 m row
- 20 Power Clean@ 80/50 kg (Open: 50/30 kg)
- 400 m run / 500 m row
- 20 STOH @ 60/ 40 kg (Open: 40/25 kg)
- 400 m run / 500 m row
- 20 Power Snatch @ 50/35 kg (Open: 30/ 20 kg)
C) Streching
Warm up: 10 min gymn+ hip mobility+ running
A)Squat clean
5-6x 2 reps, climbing weights
90” rest btw sets
No tng
B )Metcon
5 rounds for time
* 21 Am swing Rx: 28/20kg, Open: 20/12 kg
* 16 Box Jump overs
* 8 Burpee
C)EMOM 12’
Min 1- Double KB front rack front squat x 10-12
Min 2- Single leg RDL/ 1 KB x 6/6 reps
Min 3- Superman hold x 30”
D)Hollow hold Accumulate 2’ total
Warm up: 3 sets:
* 30” HS hold
* 14 Bird Dog
* 20 Shoulder taps in plank
* 10 light Kb am swing
* 10 cossack squat
A)Work up to heavy in 10 min:
- 1 front squat
- 1 Push Jerk
- 1 split jerk
B) Metcon
3x 5’ AMRAP with 2’ rest
First: 14 db hang snatch, 7 oh squat 22,5/15 kg
Second: 10 Power clean@ 25/40 kg (open: 20/30 kg), 10 FR Lunge steps, 10 Sit up
Third: Max reps burpee to target
C) Acc:
3-4 rds
10/10 one arm dumbell rows
10 barbell good morning