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
1. 2 sets
- 10 hollow body pull downs
- 10 glute bridge pull downs
- 10 beat swings
2. Strict Pull- ups
- 5x 5 /unbroken/
3. For Reps and For Time
Max Reps
- 2' box jump
- 2' WB
- 2' devil presses
- 2' thrusters
- 2' jumping squats
2' Rest
Resp Comleted For Time
4. Acc. Work
- 10/10 side plank banded rows
- 15/15 side hip thrusts
1. AMRAP 3'
- 3 walkouts
- 3 squats
- 3 half burpees
- 3 full body v-ups
2. EMOM 9'
1. 10 banded sissy squats https://youtube.com/shorts/Hj5CyUn29JE?feature=share
2. 10/8 cals assault bike
3. 2 hang squat cleans @75%
3. E30" for 5' / Back squat
- 2 reps @50%
4. 5 rounds for time / 1'30" rest / Full Sprint Tempo
- 15 push presses @43/30
- 10 bar facing burpees
5. Acc. work / 1 set
- 40 reps slow seated banded rows
- 40 reverse crunches
- 40 lying W raises
1. SMR + Activation for EMOM
2. EMOM 40'
1. 150/200m row
2. Pull-ups + 8 HRPU + 8 Air squats
3. 'DT' 12 DL + 9 Hang cleans + 6 Push presses @easy double DB @15, 12, 8
4. Full Rest
3. Stretching
1. 2 sets
- 7.5m KB bottom up carry
- 5/5 dead bug KB pull overs
- 5/5 RDL + knee drive
2. Clean Complex / 4 sets @75% / E1'30" for 6'
- 4 clean lift off + 2 power cleans
3. 'Honey Badger' - 5 rounds for time - TC: 22'
- 50 DU's
- 10 Thrusters @61/43kg
- 12 Bar facing burpees
4. 3 sets
- 12 hip thrusts on bench @without weight
- 12 fitball leg curls
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