1)Gymn + 2 rds as warm up
* 10 scapula pull ups
* 15/15 m OH KB carry
* 8/8 cross body deadlift
* 10/10 russian twist / no weight
* 8/8 box step
2)Strength: 4 sets, 1' rest btw sets
a)Box step, alternating, 2x KB in farmer carry pos. X 6/6
b) Inverted row x 8-10 reps
3)14' AMRAP
* 50 DU/ 100 SU
* 12 alt KB clean
* 24 air squat
* 12 T2B
4)One-arm row 4x8/8@ heavy DB
1)6' amrap
* 7/7 bird dog
* 7/7 side plank rotation
* 7/7 single leg hip thrust
* 20" wall sit
* 7 BB press
* 30" high knee run
2)Lifting: Rack jerk (split or push jerk)
4x2, climbing, 90" rest btw sets
3)Strict HSPU 6x 2-5 reps
30"-1' rest btw sets
Rx: deficit Open: strict/ kipping/ suficit /pike push up...
4)3 rds for time
* 3 wall climb
* 12 back racked lunge steps@ 35/50 kg
* 15 heavy STOH @35/50 kg
* 25 cal row
1)7' amrap
* 8 OHS facing wall
* 12 banded good mornings
* 12 alt sh. taps in push up pos.
* 50 SU
* 20" HS hold/wall
* 5 burpee
2)Lifting: 1 snatch high pull + 1 power snatch
5 sets, E90"
3)BSQ 3x3, same w., 90" rest
4)8' amrap
* 10 thruster@ 2x KB
* 10 wall balla
* 20 HR push ups
1)2 sets as warm up
* 12 m bear crawl
* 10 KB deadlift
* 8/8 dead bug
* 8 V-sit up
* 30" superman hold
2)25' EMOM in team of 5
Min 1- double DB hang clean + jerk
Min 2 - T2B
Min 3- deadlift @45/60 kg
Min 4- cardio machine or run
Min 5- rest
3)3 sets
* 30" plank
* 20" L-sit hold on bar
1)6' amrap
* 12 m tiger crawl
* 20 jumping jack
* 6/6 goblet lunge steps@KB
* 10 down up
* 6 m spider, 6 m crab walk
2)Squat Clean + Jerk E90" x 1 rep x 6 sets
3)FSQ 3x3, same w.
90" rest
4)4 rft
* 3 rope climb
* 10 OHS @25/40 kg
* 10 bar facing burpee
1)Warm up with animals
2)3 sets, 1' rest btw sets
* 1/1 TGU@ KB
* 5/5 windmill@ KB
* 8 strict HSPU (Open: kipping)
* 10 goblet squat@ heavy KB
3)15' amrap
*15 Box Jump Overs
*6 pull ups + 6 Chest To Bar Pull-Ups (12 pull ups, 15 ring rows)
* 9 Double Dumbbell Power Cleans @medium w.
* 7 cal Ski/Bike/Row
4)Bent over row 4x10, same w.
5)Hollow rock tabata
1)3 rds
* 10 banded row
* 20" HS hold/wall
* 8/8 dead bugs
* 5 BB press
2)Strict press E90" x 3 reps x 4 sets
3)Weighted strict pull up /Open: just strict, no weight)
5x3, same w., 1' rest
4)5 rft
* 50 DU /100 SU
* 25 abmat sit up
* 40 mountain climber
5)Double KB heavy farmer carry 3x 30"
1)Warm up with PVC pipe + some core exercise 'álá coach' + BB warm up
total ~8 min
2)Lifting:Squat snatch /Open: Power sn + 1 OHS
8' EMOM x 1 rep (same w.)
3)"Fight gone bad"
3 rounds, 1 min per station:
Wall Ball (6/9 kg)
Sumo Deadlift High Pull (35/ 25 kg)
Box Jump
Push Press 35/ 25 kg)
Row for cal
Rest 1 min
4)Single arm KB overhead carry 3x15/15 m
1)5' amrap
* 30" easy row
* 12 KB deadlift
* 7 butterfly sit up
* 7 ring row
2)BSQ 4x2, same w., 2' rest
3)"The seven": 7 rds ft
* 7 hspu
* 7 thruster@ 25/40 kg
* 7 K2E
* 7 deadlift@35/60 kg
* 7 burpee
* 7 russian swing@16/24 kg
* 7 pull ups
4)Single leg RDL/ barbell 3x10/10
1)Warm up : gymn+ exercises in pairs /10'/
2)For time
Part A: dumbbell DT: 5 rds @you choose the weight; medium
* 12 deadlift
* 9 hang clean
* 6 stoh
2' rest
Part B: for time
* 40 abmat sit up
* 30 cal row
* 20 wall balls
* 10 wall climb
3)Tabata : hollow body flutter kicks