1. Act. 2 rounds
* 14 Alt. superman
* 14 Hollow rocks
* 14 Good mornings
* 14 Alt. v-ups
2. EMOM 10'
Odd: 3-5 strict HSPU + 3-5 kipping
Even: 3 Strict pull-ups + 3-5 kipping or butterfly
3. Clean
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk
2x @70%, 3x @75%
4. For Time / TC: 20'
* 100 Pull-ups / Ring rows
* 100 Push-ups / HRPU
* 100 Butterfly sit-ups
* 100 Air squats
1. 3 rounds not for time
* 16 dead-bugs
* 16 bird-dogs
* 8 down- ups
2. You can practice anything in 10 min. /HSPU, HSW.../
3. AMRAP 30' / Easy pace.
* 200m Run
* 20 Walking lunges
* 10 Burpee box overs @100/120cm
* 15 Abmat situps
4. Stretching
1. Warm-up / 2 rds.
* 10m Inchworm
* 20 Alt. shouder taps
* 30 Russian Twist @without weight
2. Push Press / For Time / TC: 8 min
10 @50%
8 @55%
6 @60%
4 @65%
2 @70%
Then, AMRAP 2'
* Max reps @75%
3. WOD / For Time TC: 20'
* 50 STOH @db 17,5/ 12,5
* 50 Deadlift @db 17.5/ 12.5
* 50 T2B @ db 17.5/ 12.5
* 100 1-arm OHS @1x 17.5/12.5
4. Stretching
1. Activation / Tabata Style 20" work- 10" rest
A. Squat @ easy!! dumbbell behind neck
B. Tuck- up
2. Gymn. / 4 rds. / 1'30" rest btw. sets
* 1 Strict RMU / Kipping
* 3 Strict HSPU / Kipping
* 10 Weighted sit-ups
3. Clean & Jerk / 5 sets
2 Squat Cleans + 1 Split Jerk @75% of 1RM C&J
4. For Time 6 rds.
* 50m Farmer carry @HEAVY!! db KB
* 7m Handstandwalk / 7 wallwalks
* 5 Box jumps
1. Activation / 3 rds.
* 15 Bench Presses @just barbell
* 250m row
* 10 Stiff leg deadlifts @db DB
2. Gymnastics / 3 rds. / 1'30" rest btw. rds.
* 10 unbroken strict pull-ups
* 6 unbroken ring dips / box
3. Back Squat
Find your heavy single in 12 min,
Then 3x3 @80% of 1RM
4. Cond. / For time 3 rds.
* 400m Run (or row)
* 15 Deadlifts @Round 1: @60% of 1RM, R2: @72%, R3: @80%
* 15 Bar facing burpees
A.
1. Activation / 2 rds.
* 8/8 1-leg RDL
* 14 Deadbugs
* 6/6 Lateral box step ups
2. Deadlift / Every 1'20" for 9'20"
* 2x5 @67%
* 2x3 @75%
* 3x1 @77%
3. Bench Press / Every 1'20" for 9'20"
* 2x5 @67%
* 2x3 @73%
* 3x1 @77%
4. Cond. / For Time / Choose weight for yourself.
* 18 Double Dumbbell thrusters - 200m run
* 15 db DB Thrusters - 200m run
* 12.....
*.9...
* 6....
* 3....
5. Stretching
B.
1. Warmup same as A
2. ' Small ' / For time 3 rds.
* 1000m Row
* 50 Burpees
* 50 Box jumps
* 800m Run
3. Stretching
1. Activation: 4 rounds / 30" rest between sets
* 20 Hollow Rocks
* 20 Alt. Superman
2. Back Squat - Front Squat / 5 sets / 1'30" rest between sets
* 4 Back Squats + 3 Front Squats @73% of front squats
3. Clean + Push Jerk / 5 rounds / 1'-1'30" rest between
* 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @climbing weight
4. WOD / For Time 2 rounds
* 50 Wallballs
* 10 Bar Muscle- ups / Jumping Bar Muscle- ups
1. Full Body SMR
2. Hip, Ankle Mobility in 10'
3. AMRAP 26' / Comfortable Pace!
* 400m Run
* 20 Russian Swings @24/16
* 15 Butterfly Sit- ups
* 400m Row
* 20 Sumo Deadlifts
* 15 Banded Good Mornings
4. Stretching
1. Activation / 3 rounds
* 10 Jumping squats
* 10 alternate shoulder taps / push- up pos./
* 30 russian twists @10/5 plate
2. Gymnastics /4 rounds / 1 min rest between sets
* 10 Strict presses @30/20
* 6 m Handstand walk / Wall walk
3. Push Press / For time / TC: 8'
10 @55% --- increase weight 5% further
8 @60%
6
4
2
4. Cond. / For Time: 21-15-9
* Double DB box step- ups
* Double DB push presses
* C2B / Jumping C2B
1. Activation: Tabata Style / No rest between sets
A. Alternating reverse lunge @15/10 DB behind neck
B. Alternating V-up
2. Gymnastics / 4 rounds / 1 min rest between sets
* 3 Bar Muscle- ups / banded / box
* 3 Strict Handstand push- ups / Pike push- ups
* 10 Weighted abmat sit- ups or GHD sit- ups
3. Squat Clean / 5x 1 complex / 1'-1'30" rest between sets
3 position squat cleans /floor,knee,hip/ @67%
4. WOD / For Time 6 rounds
* 5 Power Snatch @61/43 43/27
* 12 Pistols / banded or box