1. Gymn. + Tabata Style - 20" work /10" rest
2 sets
- Scorpions
- Snow angel
- 90/90 hip "mobility"
- Cossack squat
2. AMRAP 25' - moderate pace
- 400m row
- 20 russian swings @24/16
- 10 inchworms
- 10 plank ankle taps
3. E4' for 12'
12-9-6
- HRPU
- 2x weighted V-ups
1. 1 set
- 1 min row @easy
- 7 no hook, no contact muscle snatches @bb
- 45" row @mod
- 5 tall power snatches @bb
- 30" row @hard
2. Snatch Complex / 1'30" X5
1.-2. @75%
3.-4. @85%
5. @85++%
3. For Time 6 rounds
- 10 HSPU / Box HSPU
- 10 Fr. Squats @42.5/35
- 15/12 cals row
4. Acc. Work
a. 3x 40" work/ 1 min rest
- prone angel
b. Tabata 20"work / 10" rest
- hip thrusts in side plank pos.
1. 2 sets
- 10 deadbug pullovers
- 10/10 seated band pulls
- 5 strict pullups
2. Handstand Hold
Rx: Freestanding HS hold take 3 attempts to hold as long as possible.
Open: Wall facing HS hold as long as possible
3. 2x AMRAP 8' / 2' recovery cardio
- 4 Cleans @80% of squat clean
- 30 DU's
- 6 BMU / Jumping BMU
- 15 Target burpees
4. Acc. Work / 3 sets
- 14 gorilla KB rows
- 8/8 seated see-saw press
- 20 seated leg raise overs /paralette/
1. Warm-up for Squat Clean and hip mob.
2. Clean Complex / 1'30" X5
1.- 2. 1+2 @80%
3.- 4. 1+1 @85%
5. 1+1 @87+%
3. 5 rounds for time/ TC: 20'
- 30 air squats
- 20 alt. DB snatches @22.5/15
- 10 box step ups @22.5/15
4. Acc. Work
- 100 hip thrusts @in bench
1. 1 set
- 1000/800m row
- 20m inchworms
- 10 straight arm band lat pull downs
2. Banded Deadlift / E1'30"
- 6x3 reps @30-40% - speed DL-
3. 'Auxo or Auxesia' For time
10-20-30-40-50
- WB
- Jumping C2B or Simple C2B...C2B !!!
4. Acc. Work
- 3x 15 good mornings @just bb
1. 3 sets
- 500m easy row
- 10 behind the neck thrusters @bb
- 5 split stance press @bb
2. Split Jerk / E1'30" for 7'30"
- 2 reps @75-80%
3. Front Squat / E2' for 8'
- 2 reps @85%
4. EMOM 12'
1. 12 hard pulls on the rower
2. 6 banded broad jumps
3. 2 power snatches @80%
5. Acc. Work / Shoulder Stability
- 3x20 reps alternating KB pull through
1. 2 sets
- 10/10m bottom up KB carry @easy w.
- 5/5 dead bug KB pullovers
- 3 wall walks
2. EMOM 16' for max reps
1. cals on a cardio machine
2. tuck up with arm support
3. barbell hang clean and STRICT press
4. active rest - walking
Rest 3'
EMOM 16' - AFAP /as fast as possible/
1. 40 single- unders + 20 mountain climbers
2. 8 burpees with arm extension
3. 40 russian twists without weight
4. active rest- walking
3. Acc. Work - 3 sets
- 15 biceps curls @1xKB
- 15 crunches @1xKB
- 10/10 hip thrusts in side plank pos.
1. Activation and Barbell warm-up for C&J
2. C&J Complex / E1'30" for 9'
1.-2. @75%
3.-4. @80%
5.-6. @85+%
3. AMRAP 20' - Low intensity!!
- 750m row
- 20 burpees
- 15 jumping strict pull-ups
4. Interval Rowing / 5 rounds
- 200m easy
- 200m hard
Then 5' cool-downs
1. Activation / 3 sets
- 20 hollow rocks
- 5 kipping swings
- 5 ring face pulls
- 10 DL @1 easy KB
2. AMRAP 4' x4 / active rest - 1'30" easy row
- 15 T2B
- 10 DB Cleans @2x22.5/15kg
- 10 DB Push Presses
3. Acc. Work / 3 sets
- 6/6 bent over KB rows @heavy
- 8/8 arnold presses
Then,
- accumulate 2' pike up hold on row
1. 2 sets
- 5/5 world greatest stretches
- 5 scap pulls
- 5 snatch press under
2. Snatch Complex E1' for 9'
1.-2.-3. min : 1 Snatch high pull + 1 Squat snatch @75% - No TnG!!
4.-5.-6.: @80%
7.-8.: @85+%
3. E7' for 21'
2 rds.:
- 60 DU's / 150 Single
- 15 Thrusters UNBROKEN @35/25
- 5 BMU / 10 Jumping BMU
4. Acc. Work
- Accumulate max reps abmat situps in 3 min