A: activation - 2 sets
10 scap push up to downdog
12 alt. toe touch
14 m tiger crawl
B: EMOM 9'
10-15 push up
10-15 supinated grip body row
10-15 cal cardio
C: Power Clean & Jerk - 4 sets
6 reps - tng - 60-70%
60-120" rest
D: push and pull - 6' AMRAP
1 rope climb
2-4-6-... push press @55/35 kg
E: EMOM 15'
6-10 mixed grip pull up / banded mixed grip pull up / ring row
8/8 single arm kb push press @20/12 kg
15/12 cal cardio
A: activation - 2 sets
5/5 squat thoracic rotation
10 shinbox switch
10 m duckwalk
1' cardio
+ 2 sets
6/6 goblet cossack squat @easy
6 good morning @empty barbell
6 tall kneeling muscle snatch @empty barbell
https://www.youtube.com/watch?v=ixX4phkLw5Y/
B: Snatch Complex - EMOM 10'
1 snatch pull + 1 slow pull power snatch + 1 hang power snatch below knee
start from light - increase the weight set by set - last round @80%
C: EMOM 10' - front squat @40%
25" max reps
35" rest
D: conditioning
5 rds for time
6 box jump over
4 deadlift @60/40 kg
2 power clean @60/40 kg
2' rest
5 rds for time
6 bar facing burpee
4 deadlift @70/45 kg
2 power clean @70/45 kg
E: 2-3 sets
10-15 btn press @empty bb
10-15 dual db shrugs
https://www.youtube.com/watch?v=llSrlpd7TEE/
A: activation - 2 sets
8/8 world's greatest stretch
5/5 hip flow
10 snow angel
10 scorpion
1' cardio
B: 3 sets
30" max: bradford press @empty barbell https://www.youtube.com/watch?v=sUOs8v6IzEg/
30" rest
30" max: dual kb deadlift high pull
30" rest
C: "Filthy 50"
For time:
50 box jump
50 jumping pull up /ring row
50 kettlebell swing @24/16 kg
50 walking lunge
50 K2E
50 push press @2x16/8 kg
50 back extension
50 wallball @9/6 kg
50 burpee
50 DU /100 SU
TC: 25'
D: EMOM 8'
odd: 18 anchored sit up
even: 35-45" plank
A: activation - 2 sets
6 walkout
12 alt. toe touch
6/6 turkish sit up @mod.
+2 sets
6 yoga push up
6 kang squat
10/8 cal cardio
B: practice - 8 mins
choose your 6-weeks-goal and start to reach it
(dubs, T2B, hspu, hswalk, butterfly pull up, bmu, rmu...)
C: 3 sets
3-5 hspu negatives https://www.youtube.com/watch?v=RKlbLQVEYyA/
12-15 dumbbell full raise
60" rest
D: EMOM16'
15/12 cal cardio
15 T2B/K2E
20 am. swing @20/12
4-6 bear complex @60/40
E: bonus track - 2-3 sets
6/6 dumbbell external rotation https://www.youtube.com/watch?v=t5Ft8OMG_D8/
45-60" plank
A: activation - 2 sets
10 air squat
10 snow angel
10 full body deadbug
10 plank to dolphin pose
B: 2 sets
15/15 lying powell raise https://www.youtube.com/watch?v=7qkZ-bQA-ek/
15/15 side plank hip thrust
C: clean complex - 5 sets
2 hang power clean + 2 hang squat clean @70%
60-90" rest
D: 3 sets
6/6 back rack reverse lunge @60/40 kg
4-6 pull up negatives https://www.youtube.com/watch?v=EkpJkHpJXmM/
E: conditioning - 2-3 sets
90" 40 DU/80 SU, then max rope climb
30" rest
90" 40 DU /80 SU, then max KB triple crush @16/8 kg
30" rest
A: activation - 2 sets
10 inchworm
5/5 cossack squat
30" plank
1' cardio
+ 3 sets
30 m farmer carry @heavy
15 jump squat
30" hanging tuck L-sit
B: Split stance RDL
E90"x6 (3-3 sets per leg)
8 reps @30-40% of deadlift
you can increase the weight set by set
C: 1 set - TC: 20'
60 cal cardio
50 kb dead snatch @20/12 kg
40 goblet squat 20/12 kg
30 butterfly pull up/kipping pull up/ring row
20 burpee box jump
D: stretching
half kneeling hip flexor stretch
pigeon
elephant walk 15/15 reps (hold 3" each reps)
A: activation - 2 sets
8 walkout
8 scap push up to downdog
12 alt. toe touch
1' cardio
B: in medias res - 5 sets @80% effort
6 push up
6 jumping pull up
12/10 cal row
C: Power Clean&Jerk - 3 sets
8 reps - tng - @60/40 kg
60-90" rest
D: 3 sets
8 bent over row @55/35 kg
8/8 half kneeling shoulder press @20/10 kg
E: conditioning - 12' AMRAP @80% effort
20/16 cal row
6 strict pull up /banded pull up
6 strict ring dip /banded ring dip
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