A: activation - 2 sets
1' cardio
5 russian babymaker
10 hip flow
10 m duck walk
10 bw good morning
B: snatch complex - 12' EMOM
1 segment power snatch + 1 power snatch (no tng)
https://www.youtube.com/watch?v=KbFblcCQl1Y/
start from light; last set @80%
C: 1+1/4 front squat
2 warm up set, then:
4 x 5 reps
effort level: 70-80-80-90%
D: 10' AMRAP
3 squat snatch @50%
3 T2B
6 squat snatch
6 T2B
9 squat snatch
9 T2B
E: stretching
2 x 1' couch stretch
1' prayer stretch
1' passive hang
A: activation - 2 sets
5 walkout
10 deadbug
15 bw good morning
1' cardio
+ 2 sets
2/2 turkish get up @mod
5/5 windmill
B: 5 rounds for time
5 weighted push up @15/5 kg plate
10 push up
C: 12' AMRAP
8 db snatch @right
8 db oh walking lunges @right
8 db snatch @left
8 db oh walking lunges @left
40 du / 80 su
D: 3 rounds for time
25 wallball
25 box jump
@you have to start every minute with 5 burpees (from 0:00)
E: finisher
3' max am. swing
1' rest
3' max butterfly sit up
A: activation - 2 sets
5/5 SL RDL hold (hold 5" in the bottom position)
10 inchworm
15 m tiger crawl
1' cardio
B: practice - 8 mins
make your 6-weeks-goal perfect
C: 6-9-12-9-6 - for time
snatch grip RDL @70%
hspu
ring dips / banded ring dips
D: 12' AMRAP
6 alt db snatch @22,5/15 kg
8 burpee box jump
10 T2B
12 tng deadlift @50%
E: bonus track - 2-3 sets
10 jefferson curl @empty bb
15 db lat raise (ext. rotated)
https://www.youtube.com/watch?v=uD-Lb-ZLdUg/
A: activation - 2 sets
12 low switch cossack squat
8 plank to dolphin pose
6 muscle clean @empty bb
1' cardio
B: clean complex - 5 sets
1 slow pull power clean + 1 power clean + 2 hang squat clean
first set @mod
last set @80%
60-90" rest
C: 3 sets
6/6 back rack drop lunges @80%
3-5 strict pull up
D: E3' x 4
10-15 body row
16 alt. kb front rack walking lunges @2x16/8 kg
30 du / 60 su
250/200 m row
E: bonus track - 2-3 sets
10/10 clamshell side plank hip thrust
15 db lat raise
A: activation - 2 sets
6/6 kb SL RDL @mod
6/6 cossack squat
6 kang squat
B: 4 sets
200 m row
40 m cross body carry
20/20" side plank
C: Deadlift - 4 sets
1. 8 reps @60%
2. 8 reps @70%
3. 8 reps @80%
4. max reps @75% of your 3rd set
90-120" rest between rds
D: E3' x 6
8/8 offset push up
12 kipping pull up
8 seated box jump
12 dual kb deadlift high pull @2x16/8 kg
E: 1 set
3' max inchworm
A: activation - 2 sets
1' cardio
10 scap push up
6/6 sidelying thoracic stretch
https://www.youtube.com/watch?v=Kcn9h72WopQ/
B: 5 sets - TC: 6'
4/4 offset push up
4/4 gorilla row
4/4 OH kb sit up
C: Power Clean & Jerk - 4 sets
5 reps - tng - 70-75%
60-90" rest
D: push and pull - E2' x 5
reps: 6-9-12-9-6
btn press
strict pull up / banded pull up
E: 15' AMRAP
6 jumping pull up / ring row
9 push jerk @50/30 kg
12 plank triceps extension https://www.youtube.com/watch?v=1bjwi_z72sI/
200 m run
F: EMOM 5'
45" plank
A: activation - 2 sets
1' cardio
10 shinbox switch
8 kang squat
5/5 shinbox heel touch
+ 2 sets
10 rev nordic curl / banded rev nordic curl
8/8 single leg RDL @16/8 kg
5 tall kneeling muscle snatch @empty bb
B: snatch complex - EMOM 10'
1 hang power snatch below knee (pause 1 sec below knee) + 2 power snatch
start from light - increase the weight set by set - last round @80%
C: 1+1/4 front squat
2 warm up sets, then:
3 x 6
effort level: 70-80-90%
90-120" rest
D: E2' x 6
5 half kneeling kb press
6 kb dead snatch
5 single arm kb OHS
15 m OH carry
25 du / 50 su
next round: other hand (3-3 rds/arm)
E: barbell good morning @31X1
3 x 15 @35/20 kg
A: activation - 2 sets
15 m tiger crawl
15 m walking lunges
10 scap push up
10 sup band pull aparts
5 hindu push up
5 kang squat
B: 12' AMRAP
buy in: 1000 m row
then: 2-4-6-...
kettlebell deficit push up
dual kb push press
dual kb bent over row
C: "8 crazy nights"
8 rds for time:
8 pull up
8 box jump
8 wallball
8 push up
8 alt lunges @dual kb
8 ring dips / 12 bench dips
8 burpee
8 du / 20 su
D: EMOM 10'
10-15 plated turkish sit up
https://www.youtube.com/watch?v=ftneGwAj9i0/
A: activation - 2 sets
5 walkout + push up
5/5 shinbox thoracic rotation
10 shinbox good morning
10/10 kb bottom up press
10/8 cal cardio
B: practice - 8 mins
make your 6-weeks-goal perfect
C: strength - 14 mins
E2' x3
8 snatch grip RDL @60%
6-8 dips on 2 boxes https://www.youtube.com/watch?v=vuk_F5aeeS4/
2' rest
E2' x3
6-10 strict hspu / pike push up
10-15 straddle plate raise https://www.youtube.com/shorts/weBozLZj0tE/
D: 10 rds for time - TC: 15'
10-9-8-7-6-5-4-3-2-1
Thruster 55/35 kg
1-2-3-4-5-6-7-8-9-10
Bar facing burpee
E: Tabata
weighted L-crunches https://www.youtube.com/shorts/7REHEGUSsdU/
A: activation - 3 sets
30" cardio
30" bottom of squat hold
8/8 single arm kb high pull @mod
12 knee elevated birddog
B: clean complex - 5 sets
1 power clean + 1 hang power clean + 2 hang squat clean @70%
60-120" rest
C: 3 sets
6/6 back rack drop lunges to knee ups
https://www.youtube.com/watch?v=wbtdkkNlNkY/
6 strict pull up negatives / banded pull up negatives
D: 4 x 5' EMOM
1-5' 12 dual kb front rack cyclist squat
6-10' 15 am. swing @20/12 kg
11-15' 8-10/arm kb chainsaw row
16-20' 12-16 cal cardio
E: stretching
1-1' pigeon
banded lat stretch
https://www.youtube.com/shorts/xt0fzBNorsM/
1-1' couch stretch