A: activation - 2 sets
1' cardio
10 snow angel
10 scap push up to downdog
10 russian babymaker
30" plank
B: 2 rds for time - TC: 31'
20 Hrpu
30 Air squat
20 Pull up / ring row
30 Pendlay row @dual kb
20 Yoga push up
30 Empty barbell thruster
20 Abmat sit up
30 Shoulder press @2x15/7,5 kg
20 T2B
30 Empty barbell back thruster
20 Row (cal)
C: 3 sets
15 plank triceps extension
15 bb biceps curl
A: activation - 2 sets
1' cardio
5 walkout
5/5 hip flow
12 alt toe touch
12 deadbug
B: 5' AMRAP
5 push up
10 gorilla row (R+L=1) @mod
15 air squat
C: 5 x 5' hard work (2 mins rest between rds)
21-15-9
am swing
hrpu
remaining time: max cal cardio
15-12-9
wallball
T2B
remaining time: max distance walking lunges
21-15-9
push press
kettlebell jump squat
remaining time: max distance tiger crawl
15-12-9
dual kb thruster
lat burpee over kb
remaining time: plank
21-15-9
kb deadlift high pull
alt db snatch
remaining time: max distance front rack carry
D: 40-30-20-10
butterfly sit up
kb russian twist
A: activation - 2 sets
10 childpose Y raise
30 sec cardio @mod
5/5 SL RDL hold (5" hold each reps)
15 sec cardio @hard
B: practice - 6 mins
6-weeks-goal session
C: 3 sets
4 snatch grip RDL @31X1 @75-80%
4 wtd double box dips @31X1
90-120" rest between rds
D: for time - TC: 15'
10-9-8-7-6-5-4-3-2-1
strict pull up
1-2-3-4-5-6-7-8-9-10
hspu
E: 5 mins finisher
50 T2B
remaining time: max distance run / max cal row
A: activation - 2 sets
1' cardio
10 plank to dolphin pose
10 low switch cossack squat
+2 sets
10/10 db external rotation @mod
https://www.youtube.com/watch?v=t5Ft8OMG_D8/
10/10 feet elevated side plank hip thrust
B: clean complex - 6 sets
1 hang power clean + 2 hang squat clean + 1 squat clean @80%
90" rest between rds
C: 2 sets
6/6 back rack split squat @your last week performance +10%
max bw strict pull up
90-120" rest
D: 12' AMRAP
2 rope climb
8 alt pistol squat
14 wallball
200 m run
A: activation - 2 sets
1' cardio
10/10 dynamic adductor stretch
10 cossack squat
B: 3 sets
15" row sprint
15/15 m SA front rack carry @heavy
15/15" SA SL plank on kettlebell
https://www.youtube.com/watch?v=3Pj_PzKCZN8/
C: Deadlift - 12' AMRAP
find your new 3RM
(build up to your heaviest 3 tng reps in 12 mins)
D: E3' x 7
12 alt devil press
14 SA db thruster (7/arm)
20/17 cal row
E: stretching
pigeon
bretzel
half kneeling hip flexor stretch
A: activation - 2 sets
1' cardio
8 scap push up to downdog
10/10 side plank hip thrust
12 cuban press @light
https://www.youtube.com/watch?v=XpcOM9Np9LQ/
+ 2 sets
10 push up
20 banded face pull
B: Power Clean & Jerk
5 x 3 reps - no tng
70-70-75-75-80%
90" rest between rds
C: Strict press
3 x 8
last set: build up to your heaviest 8 unbroken reps ever
90" rest between rds
D: 15' AMRAP
4-8 strict pull up
10 T2B
12 dual kb push jerk
250/200 m row
A: activation - 2 sets
10 shinbox switch
5/5 shinbox heel touch
5/5 SL RDL @31X1
1' cardio
+ 2 sets
8 hamstring curl on rower
8/8 knee over toes split squat @12,5/8 kg
https://www.youtube.com/watch?v=UP2OKJbx1us/
B: snatch complex - EMOM 12'
1-6' 2 slow pull power snatch
7-12' 2 power snatch
C: 1+1/4 front squat
4 x 4
last round: 1 rep from failure
D: 5 rounds for time - TC: 12'
3 deadlift @70/45 kg
5 power clean @70/45 kg
7 bar facing burpee
9 box jump
30 du / 60 su
E: stretching
middle split
pancake
pigeon
A: activation - 2 sets
8 walkout + push up
8 scap push up to downdog
8/8 world greatest stretch
8 hip flow
B: EMOM 9'
12/10 cal cardio
5-8 burpee pull up
30" max du / su
C: for time
150 SA kb floor press (75/arm) @16/8 kg
130 sit up
110 bw walking lunges
90 sec plank
70 wallball
50 am swing @20/12 kg
30 pull up
10 wallwalk
every break = 2 burpee
D: 2-3 sets
20 banded face pull
20 db hammer curl
A: activation - 2 sets
5/5 shinbox thoracic rotation
5/5 shinbox good morning
5 glute bridge V-walkout
50 su
B: practice - 8 mins
6-weeks-goal session
C: 3 sets
300/250 m row
16 hamstring march @mod
12 dual kb floor press @mod
D: EMOM 10'
odd: 5 snatch grip RDL @70%
even: 3-5 double box weighted dips @10-15% of bw
https://www.youtube.com/watch?v=CVaxoIOH160/
E: "Rosa" - 5 rds for time
10 hspu
400 m run / row
F: 2-3 sets
12 alt db front raise
12 bb good morning @35/25 kg
A: activation - 2 sets
1' cardio
10 middle split knee bends
10 sumo squat
10 bw good morning
B: 2 sets
15/15 side plank hip thrust
10/10 side lying powell raise
https://www.youtube.com/watch?v=7qkZ-bQA-ek/
C: Clean complex - 5 sets
1 slow pull power clean + 1 power clean + 2 hang sq clean below knee
60-90" rest
D: 3 sets
5/5 back rack split squat 70/45 kg
3-5 bw strict pull up
E: 4 rds for time
buy in: 800/650 m row / run
50 du /100 su
20 suitcase walking lunges @2x17,5/12,5 kg
4-6 bmu / 6+6 pull up+push up
cash out: 800/650 m row / run