A) gymn + amrap 6' (easy)
- 10 steps tiger walk
- 10 birddogs
- 6 cossack squats
- 6 hindu push ups
B) E2' for 10'
200m Run + 8 alt. DB Snatches w/22/15DB
C) EMOM 10'
1 round 'Cindy' (Rx: 5 C2B + 10 Push-up (chest to ground) + 15 Jumping Squats)
D) 30 alt Devil Presses for time (w/22/15 DB)
*EMOM (including 0:00) : 5 V-ups
E) 3 sets :
- 30"/30" Side Plank
- 12/12 half kneeling wood chop w/band
A) gymn + 2' easy Row/Ski/Bike
+ 2 sets of :
- 6 hip flow
- 12 toe touches in push up pos.
- 36 Butt Kickers
B) AMRAP 30'
- 5 walk-outs
- 10 ring rows
- 20 floor presses w/15/10 plates
- 30 air squats
- 40" max effort Row
- 300m Run
- 20 Russian Twists w/15/10 plates
- 10m OHWL w/15/10 plates
- 5 wall walks
C) Let's working on range of movement. Be relaxed and hold the positions for 1 full minutes :
- crossed leg forward bend (right in front)
- crossed leg forward bend (left in front)
- seated forward bend
- dragon pose (left in front)
- banded arm lizard (L)
- twisted lizard (L)
- dragon pose (right in front)
- banded arm lizard (R)
- twisted lizard (R)
- seated forward bend in straddle
- pigeon (left in front)
- seated forward bend in straddle
- pigeon (right in front)
A) gymn + 3 sets:
- 10m banded X-walk
- 10 banded good mornings
- 20" plank w/ alt leg raises
+ 3' continuous empty barbell warm-up
B) E2'30" for 15'
1 Squat Clean + 1 Split Jerk (3" pause at receiving position) (drop!) + 1 Squat Clean + 1 Front Squat @70% of 1RM
C) EMOM 16'
1) 40 DUBS (Open: 40" DU practice !, forget the simples)
2) 15 Left arm thrusters @ 20-16/12-8KB
3) 40 DUBS
4) 15 Right arm thrusters
A) gymn + amrap 5' (easy)
- 10 steps bear crawl
- 10 banded pull apart
- 10 deadbugs
- 30 high knee run
B) E90" for 9'
8-7-6-5-4-3 strict pull-ups (! Rx: increasing Weight; Open: decreasing band !)
C) 3 RFT: (medrate, consistent pace)
- 400m Run
- 20 KBS @32-24/24-16
- 10 box jumps @75/60cm
TC: 20'
D) 3 sets of :
- 10 Hollow Rock
- 10 V-ups
- 10 Tuck-ups
- 10" Hollow Hold (
Every break in the set : 10 Sit-ups penalty after the class !! ;)
A) gymn + 2 RNFT :
- 30 jumping Jackson
- 15 reverse snow angel
- 10 crab & reach
- 5 'get up Jonatan'
B) EMOM 7'
15" max rep strict HSPU (Rx: medball btw legs; Open: plates+abmat under the head)
C) E2'30" for 12'30"
1 Squat Snatch + 1 OHS (drop!) + 1 Squat Snatch @75% of 1RM
D) AMRAP 9'
- 15/12 cal Row
- 9 T2B
- 3 SB OTS (you choose the weight)
A. Gymn. + 2rds.:
• 20m bear walk
• 40" plank with alt leg. raises
• 20m tiger walk
• 25" reverse plank
B. Weekend Wod / Amrap 30'
• 100 cals row
• 30 burpee over the row
• 50 air squats
• 30 abmat sit- ups
C. Stretching :)
A. Gymn. + 3rds.:
• 10m KB death march
• 20 bent hollow hold
• 10 cuban presses
B. Deadlift
☆ Let's see your daily max in 12'
C. Metcon
☆ 5 Rds. For time:
• 10 Power Cleans @60/45
• 10m walking lunges @db heavy dumbbell / farmer hold
• 12 kipping HSPU's
A. SMR + Gymn. + 2rds.:
• 30 jumping jacks
• 30" superman hold
• 7 down- ups
• 14 snow angels
B. EMOM 30'
☆ 50"/10"
1. Row
2. Shuttle Run
3. Burpee
C. 3 sets
• 20 barbell good mornings
• 20 alt. leg raises in plank pos.
D. Stretching
A. Gymn. + 2 rds.:
• 16 alt. see - saw KB presses
• 8/8 windmill @KB
• 15 air squats
Then, barbell warm- up together.
B. Weightlifting
☆ Let's see your max in 12'
• Power Clean & Jerk
C. For Time
☆ 'Grace' / TC: 5'
• 30 C&J @61/43 50/35
D. Acc. Work / 3 sets
• 20m db KB OH carry
• 20m dwarf walk
• 60m db KB farmer carry
• 10m inchworm
• 10m bear walk
A. Gymn. + Scapula activation
B. 3 attempt: / 2' - 3' rest btw sets
• Max reps strict pull- ups /wide grip/
C. Core Strenght / 3 sets
• 30" plank
• 20 reverse crunches
• 10 tempo v-ups / 2" accentric
D. Alex's Birthday Workout: Happy 27th Birthday
For Time:
☆ 200m pinch plate carry @double 10/15
2 rds.:
• 27 OH lunges @1 heavy dumbbell
• 27 Pull- ups
• 27 Box jump overs
☆ 200m pinch plate carry