SMR + General warm-up + Mobility
A.
Emom 5'
* All in the same minute
B. Gymnastics - HSPU
* Practice or if you are good at it, then do: 4 x Amrap (with good form and technique!) - 1' rest btw.
C. EMOM 20' - 5 sets
D.
Stretching
SMR + General warm-up + Mobility
A.
3 sets:
B. Lifting - BSQ, Deadlift
1. Back Squat -
Every 90" x 5 sets
2. Deadlift
Emom 5'
C .Amrap 10'
*GTOH = both snatch and C&J are allowed.
D.
2 - 3 sets:
15 KB horn curls ( https://www.youtube.com/watch?v=YzTfq9VaQKs ) @ light/ moderate weight
15 KB OH tricep extension
CROSS
SMR + General warm-up + Mobility
A.
2 sets
B Lifting - Push Jerk from rack
Every 90" x 5 sets
C.
For time:
50 DUs / 100 Single- unders
25 Push Jerk @ moderate weight (women: max 40 kg, men: max: 60kg
50 DUs
25 Push Press @ decrease weight! - ( women: max 30kg men: max 50kg)
50 DUs
25 Kipping HSPU or Hand release push-ups
D.
Accessory:
3 x
SMR+ General warm-up + Mobility
A.
3 sets:
B. Lifting - Snatch
Warm-up with empty BB.... then,
Emom 8'
Snatch Pull - 3x3 @100% of 1RM
C.
For time: {TC: 12'}
immediately followed by:
* Start with the Wall Balls in the first part.
D.
For Quality:
2 sets:
A.
1. Act. / 2 rds:
* 15 Good mornings @barbell or band
* 30" Plank
* 10 RDL @barbell or db KB
2. Find your daily heavy deadlift
3. Cond. / For time " Elizabeth"
21-15-9
Squat Clean @61/43
Ring dips
B.
2. For Time
* 10 Burpees
* 10 Burpees
* 25 Pushups
* 10 Burpees
* 25 Push- ups
* 50 Lunges
* 10 Burpees
* 25 Push- ups
* 50 Lunges
* 100 Sit- ups
* 10 Burpees
* 25 Push- ups
* 50 Lunges
* 100 Sit- ups
* 150 Air squats
1. Act./ 2 rds
* 20 Alt. superman
* 20 Hollow rocks
* 20" squat hold
2. EMOM 6'
Odd: 30" max rep strict HSPU
Even: Unbroken 3 strict + 3 butterfly pullups
3. Find your daily heavy squat snatch in 12 min.
4. For time 7 rds
* 9 Wallballs
* 9 HSPU
1. SMR, then Act. / 3 rds
* 200m jogging
* 16 dead-bugs
* 8 cossack squats
2. AMRAP 26'
* 12 thrusters @just barbell
* 12 lateral burpees
* 12 alt. lunges @just barbell
* 24 cals row
* 12 v-ups
3. Stretching Together
1. Act. / 3 rds:
* 30 russian twists
* 15 jumping air squats
* 18 shoulder taps
2. Gymn. / E2' for 12'
* 5 strict press @80% of 1RM + 10m HSW + 2 legless rope climbs
3. Clean
Find your NPR Power Clean
4. For time
1-2-3-....-10
Floor press @heavy KB/DB
20-18-16.....2
Cals row
1. 3 rds
* 10 Alt. rev. lunges @bb
* 10 V-ups
2. Find your NPR Jerk in 15 min,
then Max effort reps in 2 min @85%
3. For Time
* 21 DB Thrusters
* 21 Burpee box jump overs
* 15..
* 15..
* 9
* 9
1. Act./ 3 rds:
* 200m jogging
* 10 RDL @ easy db KB
* 10 Bench presses @ easy KB
2. Gymn.
* Max reps UB strict pullup
* Max reps UB ring dip
3. Find your NPR back squat in 15 min
4. AMRAP 10' / easy tempo
* 3 OHS @easy weight
* 3 Bar facing burpee
* 6....
* 6...
* 9...