A. SMR in 8-10 min.
B. 2 Rds.:
• 2 min bike/row/ski/jogging
• 12 cossack squats
• 14 alt. KB hang cleans @easy KB
C. AMRAP 30' @moderate tempo
• 400m row
• 10 thrusters @empty bar
• 10 lateral burpees
• 15 hrpu's
• 24 alt. reverse lunges
D. Stretching
A. Gymn. + 3 rds.:
• 1'/1' side plank
• 20/20m single arm bottoms up KB carry @8/12
• 15 good mornings @barbell
B. Weightlifting
☆ E2' / 7x1 / @85-90% of 1RM P.Clean
• 1 P.Clean + 1 Hang P.Clean + 1 Jerk
C. EMOM 16'
1. 15/12 cals row
2. 20 air squats
3. 40 DU's
4. Full rest
D. Cool down
A. Gymn. + Activation 2 rds.:
• 20 banded pull- aparts
• 20" dead hang
B. Upper Body - 3 sets
• 5/8 false grip strict ring pull- ups
• 5/8 ring dips
• 10 bent over rows @40/55
C. Core Strength 3 sets / 1' rest btw sets
• 20 weighted butterfly sit- ups @weight on the chest
• 20" L- sit hold on parallette
• 20 legs over the parallette
D. AMRAP 12' / @double medium KB
• 5 Push presses
• 10 T2B's
• 5 Thrusters
• 10 C2B's
• 5 Clusters
A. Gymn. + Activation 3 rds.:
• 30"/30" star side plank
• 15 ring rows
• 10/10 1-leg hip thrusts
B. Weightlifting
☆7x1 Complex / @85-87% of 1RM P.Snatch
• 1 P. Snatch + 1 Hang P. Snatch
☆ Tempo Back Squat / 80-85%
• 5x5 3" down
C. 19.3 TC:15' @1 heavy DB: 15/22,5
• 61m DB OH lunges
• 50 DB box step ups
• 50 strict hspu's / kipping / pike push- ups
• 61m HSW / 61m bear walk with dumbbell
A. Gymn. + 2 rds.:
• 12 cossack squats
• 20" handstand hold
• 20" hollow hold
B. EMOM 6'
*Rx: 30" max meters HSW
*Open: HSW practice
C. EMOM 16'
☆Odd: KB Complex 2x: 1 cluster + 2 gront squats + 2 push jerks
☆Even: 10 down- ups
D. Cooldown
A. Gymn. + 3rds.:
• 10 scapula pull- ups
• 3 wall climbs
• 10 air squats
B. 4 sets
• 8/8 landmine rows
• 8 lateral raises @ plate
C. Helen - target @ sub 10'
☆ 3rds
• 400m run
• 21 KB swings @16/24
• 12 pull- ups
D. Pendlay row
• 5x5
A. Gymn. + 2 rds.:
• 1' shuttle run /20m segments/
• 40m bear walks
• 10 lateral box steps
B. AMRAP 30'
• 500m row
• 12 target burpees
• 16 box step overs @double easy KB
• 20 alt. V- ups
C. Acc. Work
☆ 4 sets of:
• 10/10 KB windmills @8/12
• 8/8 bulgarian squats without weight
• 10 supermans
A. Gymn. + 2rds.:
• 1'/1' side plank
• 40m front rack carry @double medium KB
• 40" superman hold
B. Weightlifting
☆ 6x1 Complex @80% of P.Clean max / No TNG!
• 2 P.Clean + 1 Jerk + 1 Low Hang P.Clean + 1 Jerk
C. For Time
• 18-15-12-9-6-3 Wallballs @increasing weight (8/9/10/12/15)
° after every set 15 deadlifts @80/55
D. Acc. Work
• 3x12-16 skull crushers @barbell
A. Gymn. + Scapula activation
B. 3 sets of:
• 8-10 weighted strict pull- ups /same weight
• 18 alt. chest supported rows @heavy dumbbell
C. Core Strength /3 sets/1' rest
• 20" L- hang hold
• 15 weighted sit- ups /weight at the chest
• max rep strict T2B
D. For Time @1 heavy dumbell
• 30 alt. dead snatches
• 15 burpee box jump overs
• 30 DB walking lunges /DB anywhere
• 15 burpee box jump overs
• 30 C2B's / Pull- ups
• 15 burpee box jump overs
E. Stretching
A. Gymn. + Activation 3rds.:
• 20/20m lateral monster walks @plate
• 10 scapula pull- ups
• 12 hamstring curls @ring/fitball
B. Weightlifting
☆ Snatch Complex 6x1 / 80% of 1RM P.Snatch/ 2' rest
• 1 Power Snatch + 1 Low Hang P.Snatch + 1 Hang P.Snatch
☆ Back Squat 4x7 / 2' rest / 70-75%
• Tempo 2-1-x-1
C. Amrap 12'
• 15 kipping hspu's
• 15 cals row
• 60 DU's / 20 DU's !!!