Warm up: gymn+ shaolin in 10 min
A) EMOM 9’
Min 1- paralett L-Sit hold x 30”
Min 2- Double Unders x 50 (Open:100 SU)
Min 3- Tiger walk forth and back 10/10 m
B)AMRAP 28’ in team of 2:
* 1000 m row( one work,
one rest)
* 400 m run (together)
* 40 m walking lunges @double KB(one work)
* 40 Double KB deadlift(one work)
* 40 clap butterfly sit up
C)Strict sit up (L-sit,
plate overhead) 4x 12
WU: 3 rounds of:
- 90s. Shuttle Run
- 5/5 1-arm KB hang squat clean @ medium w.
- 7 Inchworm
A. EMOM 8
RX: 5 Strict pull-up + 5 Strict hspu
OPEN: 10 Ring row + 10 Push-ups
B. In 10 minutes:
RX: Squat clean 3RM
OPEN: Squat clean , climbing focus on technic
C. Metcon
For time:
400m Run / 500 m row
6 devil press 16-22,5/7,5-15 kg
400m Run
12 devil press
400m Run
18 devil press
400m Run
24 devil press
A: Wu:amrap 6'
- 6 walkout
- 6 air squats
- 6 bb sh press (from the rec. pos. of push jerk)
- 6 windshield wiper
B: 8-10 min Practice
Butterfly pull up, hswlk, hspu, muscle up
C:8-10 min find your 3 RM push jerk
D: Metcon
3 rds
15 push press open: 30-40/15-25 rx: 45-60/30-40 kg
8 sand bag/med ball oth
500 m run / 600 m row
E: Acc
3-4 rds
25 band biceps
25 band triceps
warm up: gymn+ shoulder and hip mobility
A: 6'amrap
10 back to wall donkey kicks
10 shoulder taps in hand stand position Open: Pike position (BOX)
5 snatch balance rx: bb open: pvc
5 ohs w. pvc rx: bb, open: pvc
B:10 min
Find your 3 RM Hang Squat Snatch Open: Hang Power Snatch
C:16 OTM
- 20 deficit(10-15cm) push up
- 10 front squat Rx: 60-70kg/40-50kg Open:40-50/25-35kg
- 50 du, open: 100 simple
-10 barbell row
D:Metcon
For Time
4 rds
5 thruster 40-60/25-40
10 pull up
5 burpee over row
10 cal row
warm up: gymn+ shoulder mobility
6'amrap:
20 plank to push up
20 dead bug
20 reverse dead bug
7 hindu push up
20 sec bridge hold
A: 8-10 min
Find your 10 RM shoulder press
B:16 OTM
- 1-2 rope climp or 5/5 rope pull up open: one arm ring row
- 12-15 barbell bench press ( rx: heavy, open:medium weight)
- 20 banded pull (rx: purple open: black or grey)
- 20 triceps band
C:Metcon
3rds
25 wb (rx: 12-15kg, open: 9/6kg)
75 du (open: 15o simple)
D: STRECH w. coach
Warm up:
gymn + mobilty +
3rds
20 m monster walk
10 hip thrust w. band
10 banded squat
10 burpee
A:10min: Find your 10RM Back Squat.... Start: 1rm 40-50%
B: 8-10 min Snatch technik with barbell ( snatch pull, high snatch pull, power snatch, high hang power, hang power, squat snatch, high hang sq sn, hang sq sn)
C: Metcon
For Time
50 OHS only bb
25 T2b, Open: K2e
50 box jump over 60/50cm
25 T2b, Open: K2e
D:Acc
3rds
15 good morning w. bb
45 sec superman
no rest between set
Warm up: SMR, gymn, shoulder
mob
A)Dumbbell Man Makers + TGU
8 MM+ 4/4 TGU
6 MM + 3/3 TGU
4 MM + 2/2 TGU
2 MM + 1/1 TGU
Increase weight in every roundy
B) Karen: 150 WB for time@6/9 kg
Every break: 10 m bear crawl with 12/20 kg KB
Warm up: 5’ amrap
- 30 m Bear Crawl
- 20 Scapula Push up
- 30” Plank hold+ 30” Superman hold
In remaining time AMRAP Burpee@ warm up pace
A)3 sets:
- Half kneeling dumbbell hang clean+press x 5/5
- Narrow grip push up x 8-12
- Bottom up KB carry x 20”/20”
- 45” Wall sit
90” rest
B)For time: TC:15’
21 Du dumbell squat clean
Run 400 meters
18 dumbells squat clean
Run 400 meters
15 db sq clean
Run 400 meters
12 du squat clean
Run 400 meters
Weights: Rx: 15/22.5kg, Open: 10/20kg
C)Acc
2-3 sets: 12 Hollow rock +20” Hollow hold+20 Russian Twist@KB
A. Warm-up:
EMOM 8’
Odd: 40s. Row @ moderate tempo
Even: 12 Down-ups
B. Rope climb technic in 5 minutes
Then...
4 Rounds for time:
5/5 Single-arm KB Thruster @ heavy
2 Rope climb
Tc: 8 min.
C. In 10 minutes:
Split jerk climbing heavy - from rack
Open: Split jerk practice
D. “ workout”
For time:
3 rds
500 m run
15 t2b
15 push press du kb
15 burpee
A. Warm-up:
10-10m Single arm Front rack duck walk @ easy KB
5/5 KB windmill @ easy KB
60s. Plank
x 3 rounds
B. For time:
30 Double KB hang power clean @ heavy
24 Alt. Pistol squats
15 Double KB hang power clean @ heavy
12 Alt. Pistol squats
Tc: 6’
C. EMOM 18’
0-5min.: 3 Squat clean @ 70/50kg
5-6min.: 12-15 Kipping HSPU/ pike push up / hrpu
6-11min.: 2 Squat clean @ 85/60kg
11-12min.: 12-15 Kipping HSPU
12-17min.: 1 Squat clean @ 100/70kg
17-18min.: 12-15 Kipping HSPU
D. 3 sets
10 Pendlay Row @ moderate weight
20 Tuck ups
Rest as needed