1. Activation, then Amrap 8'
- easy 350m row
- 10 Am. swings @12/16
- 10 wallballs @6/9
2. E2' for 12'
- 20/16 cals row
- 4 deficit kipping HSPU
3. Open 20.2 Amrap 20'
- 4 DB thrusters @1x22.5/15
- 6 T2B
- 24 DU's
4. Acc. Work
- Accumulate 100/100m suitcase carry @heavy DB
1. 2 sets
- 6 scap pulls
- 5 snatch press unders
- 6 scorpions
- 10 prone snow angels
2. Snatch Complex / 4 sets - E1'30" @75%
- 1 snatch lift off + 1 squat snatch + 1 OHS
3. Front Squat Complex / 4 sets - E1'30" @mod. weight
- 1 reps + 10" fr. rack hold + 1 reps
4. 4x 3 rounds / Rest 1'30"
- 1 rope climbs
- 3 squat cleans
- 5 ring muscle-ups / 5 ring muscle-ups box progression https://youtu.be/dnpg6R2jKiM
5. Acc. Work
- accumulate 3 min of hollow hold
1. 2 sets
- 5/5 split stance good mornings @bb
- 5 btn presses
- 5 thrusters
- 5 half burpees
2. For Time 22' QF Event 1
@2x22.5/15 DB
- 50 DB walking lunges
- 30 HSPU / 30 Push presses
- 40 Front rack walking lunges
- 20 Def. HSPU / 20 Strict Presses
- 30 OH walking lunges
- 10 Strict HSPU / 10 Seated strict presses
3. EMOM 10'
/30" work- 30" rest/
Choose a weak movement.
1. 3 sets
- 10 alt. reverse lunges
- 5 pike pull on rower
- 5 btn push presses
- 5 jerk balance
2. Push Press + Dip
EMOM 4'
- 2 push presses @80%+
Rest 1'
EMOM 4'
- 4 jerk dip @105%
Rest and Squat prep 5'
EMOM 5'
- 3 front squats @85%
3. EMOM 15'
1. 10 hang power cleans @30/20
2. 8 lateral burpees
3. 40" hard assault bike
1. Warm- up: 3' rowm then 2 sets:
- 60 single- unders - Complete a double or a triple under every 20 reps.
- 8 bear hug squats @6/9ball
- 4 hollow rocks+ 4 V-ups
2. 5 sets / E2'30"
- 15 ring rows
- 8/8 KB row @paralette support
3. 4x Amrap 3'
- 30 DU's or 30 jumping with double thigh taps
- 12 WB
- 8 T2B
4. 3 sets
- 15 wide stance good mornings @bb
- 15 snow angels @1.25 plate
- 1 min glute bridge hold
1. 2 sets:
- 30 Jumping jacks
- 7/7 RDL+ knee raise
- 10 Lateral jumps @barbell
- 5 Muscle snatches @bb
2. Squat Snatch /NO TNG!!/ E1'30" for 9'
2x2 @70%
2x2 @80%
2x1 @85%
3. AMRAP 8'
- 15m Front rack carry @2x22.5/15
- 15 T2B / 25 Tuck-ups
- 5 DL @100/80
2 min rest
AMRAP 8'
- 15m OH carry @2x22.5/15
- 15 Pull-ups / 25 Jumping pull-ups
- 5 DL @80/60
4. Acc. Work / EMOM 3'
- 30" Bear hug wallsit
1. 2 sets:
- 10 deadbug pullovers @light KB
- 10 deficit calves raises https://youtu.be/lPvnv4VJ4-Q
- 10/10 seated band pulls https://youtu.be/tUU-0soQOrE
2. E30" /20" work- 10" rest/ for 9'
First: 20" seated pike up https://youtu.be/Y44yE6dabcg
Second: 20" arch up https://youtu.be/dMirQ7T3adU
Third: 20" wall facing hs hold
3. 4X 2 rounds / 1 min rest btw sets / TC: 15'
- 8 clean&jerks @2x25/17.5
- 4 shuttle runs @10m segment
4. Rowing / 10 sets
- 100m HARD!!
- 100m EASY!!
1. 2 sets
- 10/10m bottom up KB carry @easy weight
- 10 dead bugs KB pullover
- 5/5 single leg RDL with knee drive
- 10m broad jumps
2. For Time 3 rounds / 1'30" btw rds.
- 30 wallballs
- 20/16 cals row
- 7 BMU / 11 Jumping BMU / 15 Jumping C2B
3. Clean & Jerk - @85%+ - 7 sets - E1'30"
1 Power Clean + 1 Squat Clean + 1 Jerk
4. Back Squat
Find your daily heavy 2 reps in 8-10 min. We need control and SPEED.
Warm up:
Gymn+mobility
Last Training in 2022
100 jumping jack
100 push up
100 air sq
100 russian swing
100 mountain climber
100 box jump over / box step
100 bench row w. plate
100 sit up
100 good morning w. plate
100 cal cardio
100 gtoh w. plate
100 lunges
100 du / simple under
100 russian twist w. plate
100 trx / ring row
100 hand windmill
100 plate hops
100 jumping squat
100 v-up
100 burpee
22 atomic sit up w. plate
FULL FULL STRECHING
Warm up: Gymn + mobility
3 rds
300 m row
5 hand climb
10 90/90 hip
A: Power 8
E2mom x 5
- 10 front squat (40-50%)
- 6-10 hspu ( rx strict, basic pike push up)
B: Freeday
Buy in: 100 du /200 simple
4 rds
15 m hswlk / 20 shoulder taps hspu position / 30 m bear wlk
3 burpee muscle up / burpee pull up x2
5 power snatch 30-60 / 15-35 kg
15 cal row
Out: 100 du/200 simple
C: Accessory
3rds
10-10 kb rdl
6-6 one leg bb hip thrust
25 band triceps
25 band biceps curl
STRECHING