11)2 sets
* 10 ring scapula row
* 5/5 KB windmill
* 1' Bike/SkiErg/ Row
2)Strict pull up 1x MAX, then 4x 1-3/ 2-5 reps
1' rest btw sets
3)15' amrap
* 12 burpee box jump overs
* 24 abmat sit up
* 12 alt. GTOH@8-12/ 16 -20 kg KB
* 12 T2B
5)Bent over row/ barbell 3x 10
1)3 sets
* 30" superman hold
* 5 BB muscle snatch
* 6/6 lunge steps
* 30" high knee run
2)Lifting: E90" x 5 sets x 1 complex
1 snatch high pull + 1 power snatch + 1 OHS (Open: 1 snatch high pull + 2 power snatch)
3)Strength: BSQ 3x3, same weight
2' rest
4)For time
- 10-8-6-4-2 man makers double DB /heavy/
- btw sets 8/10 cal row
5)Roman deadlift 3x10
1)2 rds
- 10/10 m bottom up KB carry
- 10/10 side plank hip lift
- 15 banded row
- 10 m bear crawl
2)Bar MU or Ring MU practice in 6-8'
Too easy: strict
Too hard: kipping pull ups, butterfly,banded bar mu...
3)5 rft
- 3/5 bar MU / 8 CtB/ 12 pull ups/ 15 ring rows
- 15 box jumps
- 12 target burpee
- 350 m row
4)3 sets/ 1' rest
- One-arm row x 10/10 with heavy KB
- active hanging x 20"
1)2 rds
- 6/6 shoulder taps in tiger position
- 6/6 single arm deadlift with KB
- 20"/20" split squat hold
- 10 hollow rock
2)Lifting
E90" x 1 complex x 5 rds
Complex: 1 squat clean + 1 FSQ + 1 jerk
Climbing weight, up to 80-85 % of jerk
3)Strength: Deadlift 4x3@ 80 % ( same or little bit more, then previous week
2' rest btw sets
4)12' EMOM
Min 1- 12-15 wall ball
Min 2- 10-12 HSPU / 4 wall climb / 10-12 pike push ip
Min 3- 15-20 abmat sit up
Min 4- 40 DU / 80 SU
1)Animals warm up
2)TGU 3x2/2
3)HS walk
Open: practice
Rx: obstacle
4)Team of 3, every person in 1 station, then change
AMRAP 5', Rest 2'
15/15 lunge steps, 1x KB on overhead
8 wall climb
Time Remaining: Max Calorie Row
AMRAP 5', Rest 2'
15 OHS @30/45 kg
15 lateral burpee
Time Remaining: Max Calorie Bike
AMRAP 5', Rest 2'
20 double KB russian swing@heavy
20 T2B
Time Remaining: Max Calorie Run (bad weather : run in the gym or corridor)
5)Hollow tabata
t1)5' amrap
10 m tiger crawl, 8 OHS facing wall, 5 BB snatch deadlift + 5 snatch grip push press BTN, 20" plank
2)Power clean
Rx: 4x2, same w.
Open: practice
3)Chin up 5x 2-3/5-8 reps
1' rest
4)16' amrap
*8 hang power clean@35/50 kg
*16 medball overhead throw@small/medium w.
*8 pull up
*16 goblet squat@12/20 kg KB
1)5' amrap
* 8 snow angel /sitting by wall
*10 air squat
* 8 BB muscle sn
*10 scapula pull up
2)Power snatch
E90" x 2 reps x 5 sets @ ~75-80 %
3)Inverted row (on barbell)
5 x 6-8/ 10-12
1' rest btw sets
4)3 rds for quality
*6/6 bottom up KB press
*6/6 kettlebell alternating pull in tiger crawl hold
5)Row 2000 m for time
1)3 sets
*8/8 dead bug
*8/8 split squat; no weight
*30/30 m single arm FC @medium weight
2)Front squat
5 sets of:
1 pausing front squat (2")
1 front squat
2' rest btw sets
3)5 rounds for time
*50 DU/100 SU
*15 am swing @12/20 kg
*12 T2B/15 K2E
4)3 rft
*Kettlebell good morning (goblet hold) x10
*Side plank x 30"/30"
1)3 sets
*6/6 snow angel
*6 OHS facing wall
*6 BB press
*10 down up
2)Weightlifting:Rack jerk
Open: practice in 8-10'
Rx: 4x3, same weight, from rack
3)20-15-10-5 reps of:
*kipping HSPU
*box jump overs
*burpee
4)Plank 3x45"
1)5' amrap
12 hip thrust, 12 m bear crawl, 10 BB deadlift, 30 mountain climber
2)Lifting
E90" x 1 complex x 5 rds
Complex: 1 hang squat clean+ 1 tng squat clean
Climbing weight, up to 80-85 % of hang sq clean
3)Deadlift 4x3@ ~75-80 %
2' rest btw sets
4)12' EMOM
Min 1- 12-15 medball squat clean
Min 2- 12-15 double KB STOH@2x 12/2x 20 kg KB
Min 3- 15-20 abmat sit up
Min 4- 10/12 cal row