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!
A. Warm-up: Gym. +
Amrap 6’
25 Double-unders / 50 Simple
10 empty BB muscle snatch
20 Alt. Lunges
15/15s. Single-arm Push-up hold
B. Practice in 5-8 min.
Strict Ring MU or Double-unders
C.5x6
Shoulder press climbing heavy
D. In 10 minutes:
RX:
5 Rounds:
35 Double-unders
15 Power snatch 35/20kg BB
In the remaining time:
Max reps Ring MU
Open/ basic:
4 Rounds:
70 Single-unders
15 Power snatch 30/15kg BB
In the remaining time:
Max reps Target burpee
D. Accessory
3 min
D-ball or Sandbag hold in bear hug heavy!
every brake do 16 Alt. double KB pendlay row
A. Warm-up: Gymn. + 3 sets
50 Mountain climbing
10 Hand release push-ups
10 1-Leg Hip thrust + 10s. Hold (left)
10 1-Leg Hip thrust + 10s. Hold (right)
20 Cossack squats (slow)
B. Every 2’ x 5 sets
Back squat x 5 reps 70-77.5%
C. Amrap 3’
RX:
1 Bar MU
2 Strict HSPU
3 Goblet squat @ 28/20kg KB
Rest 1:00
x 3 rounds! (3x3 min. Amrap)
Open:
1 Burpee Pull-up
2 Kipping HSPU
3 Goblet squat @ 20/12kg KB
Rest 1:00
x 3 rounds! (3x3 min. Amrap)
D. 8-10 Strict T2B
Then immediately,
60s. Plank
Rest 60s.
x 3 sets
Wu:
3 sets
20 m bear walk
10”s”
20 m tiger walk
10 tempo sq 311
Puppy:
5 sets
16-20 Front rack Barbell box step 40-60 cm
20 jump squat
90-120 sec rest
Wod:
10 rds
6 kb dead snatch left arm + 6 kb oh lunges left arm
6 kb dead snatch right arm + 6 kb oh lunges right arm
12 cal cardio
6 burpee + T2b/k2e
6 atomic sit up 20/10 kg plate
Streching!!!
Wu:
2 sets
6/6 scorpio
12 Y
6/6 cossack sq
12 snow angel
Deadlift:
5x
10 tempo deadlift (3 sec down, 1sec up)
mod
Wod:
3 rds
30 Box jump
300 m run/ 400 m row
30 Am swing 16-24/8-16 kg
300 m row
30 Hspu/ pike /hr push up
Acc:
3-4 set
15-15 windmill
15-15 kb side