A: activation - 2 sets
10 shinbox switch
5/5 shinbox heel touch
5/5 single leg RDL with kb @31X1
1' cardio
B: 10' EMOM - Snatch Complex
1 snatch lift off + 1 segment power snatch + 1 hang power snatch
C: 2 sets
10 reps of 1+1/4 front squat @40%
D: conditioning - 12' AMRAP
6 hang power clean @60/40 kg
5 burpee box jump
40 du/60 su
E: stretching
1' pigeon/side
1' middle split
1. Warmup for 23.3
2. 23.3
3. 3 rds.
- 2 min bike/ ski/ jogging/ row
- 20 empty barbell OHS
- 20 vups
- 30" plank
1. Warm-up, then
4 sets:
- 5 strict pullups
- 10 pendlay rows
- 2 - 3 rope climbs
2. 4 x Amrap 3' / rest 1'30"
- 10 HSPU
- 9 Power Cleans @mod weight
- max reps burpee wall walks
3. 5x 2' work / 2' rest
- 30/25 cals row
- max shuttle runs in remaining time /7.5m segment/
4. 4 sets
- 12 pike pulls on the row
- 20" L-sit hold on parallette
- 1 min rest
1. 2 sets
- 10 barbell good mornings
- 16 deadbugs
- 10 cossack squats
- 20" hollow hold
2. Back Squat
- 1x 5 reps @60%
- 1x 5 reps @70%
- 1x 3 reps @80%
, then EMOM 3'
- 2 reps @85%
3. 3 rounds not for time - Slow, but continuous tempo !!
- 1300m row
- 10 D-ball burpees over wall @100/120cm https://youtube.com/shorts/SIqKNg6bAWc?feature=share
- 10 BMU / Jumping BMU
4. 3 sets
- 15 OH situps
- 15 Plate rows
1. EMOM 12' @easy tempo
Odd: 45" cardio
Even: 8 air squats + 1 wall climbs
2. Gymn. Cond. / 4 sets
- 10 Box HSPU
- 20 Cals Row
- 1' Rest
3. For Time 'DT' - 5 rounds TC:12'
@70/47kg
- 12 DL
- 9 Hang Cleans
- 6 STOH
4. 4 sets
- 12 Feet Elevated Glute Bridges https://youtu.be/GUhrqEoaiuQ
- 12 Prone Back Extensions https://youtu.be/BcAhz5b3YiQ
1. Barbell Warm-up + Snatch Technical 5x3 No foot, no contact squat snatch @bb
2. EMOM 6'
- 1 Power Snatch + 1 Squat Snatch @75%
3. EMOM 6'
- 2+1 C&J @75%
4. 2 rounds / NO MAX REPS -- Moderate Tempo !
- 3' row
- 2' target burpee
- 3' ski / assault bike
- 2' T2B / T2Ring
- 2' full rest
5. 2 sets
- 20 double KB rows
- 1 min arch hold
1. EMOM 12'
Odd: 45" cardio
Even: 10 snow angels + 10 air squats
2. E3'x 5 / 1 min rest btw sets
- 500/400m row
- 10 burpee over row
- max distance famers carry @2xHEAVY !!! KB
3. 3-4 sets
- 15 weighted abmat situps
- 15 v-ups
- 15 tuck-ups
1. SMR and Mobility in 10 min
2. EMOM 30'
1. 45" Rowing
2. 12-15 WB
3. 45" Assault Bike
4. 10 Burpee Box Step Overs
5. 45" Ski-erg
3. Acc.Work / 4 sets
- 12 Supinated Grip Ring Rows
- 12 Skull Crushers
- 12 KB Pull-overs
1. Warm-up for Power Snatch and C&J in 8-10'
2. Power Snatch / E1'30" for 6'
1. 3 reps @60%
2. 3 reps @70%
3. 2 reps @75%
4. 2 reps @80%
3. C&J / E1'30" for 6'
1. 2+1 @70%
2. 2+1 @80%
3. 2+1 @85%
4. 1+1 @90%
4. EMOM 21'
1. 15/12 cals ski/row
2. 15 target burpees
3. 15m walking lunges
5. Acc. Work / 4 sets
- 10/10 feet elevated glute bridge on bench
1. 2 sets
- 10/10 90/90 hip mob.
- 10 'PVC' throught
- 10 Prone snow angels
- 10 Tempo cossack squats @3" down
2. Rowing/ 10 rds.
- 15" max effort !!!
- 45" easy
3. Gymnastics Cond. / 5 sets
- 15/12 cals assault bike
- 8 deficit /banded/ push-ups
- 15/12 cals skierg
- max reps kipping HSPU
4. For Time
2 rds.:
- 21 empty bar thrusters
- 12 C2B / Jumping
Rest 2'
2 rds.:
- 15 thrusters @30/20
- 15 lateral burpees