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
A) gymn + game
B) Whole Class Syncron Workout :)
( all movement must be syncronized! )
AMRAP 8'
- 12 reverse lunges
- 12 sit-ups
- 12 push-ups
/ Rest 2' /
AMRAP 8'
- 10 air squats
- 10 down-ups
- 10 V-ups
/ Rest 2' /
AMRAP 8'
- 8 Thrusters
- 8 GTOH
- 16 Russian Twist
@15/10
C) 3 sets of :
- 15 face pull
- 30m single arm farmer carry @24/16
A) gymn + 2 sets of :
- 2/2 TGU
- 8 cossack squat
- 8 ring rows
- 20 jumping jacks
B) MAX REPETITION Strict Pull-up ! (max 3 attemps)
C) 5 sets of:
- 8 zercher squat, inc.
- 10/10 single leg hip thrusts (2" pause at top)
D) 30 Burpee & SB Over The Box for time
@55/35kg ,120/100cm
E) 3 sets of:
- 10/10 side plank rotation
- 20 straight body ceiling reaching crunches
A) gymn
B) E3' for 30' - 10 sets
1) 10 alt. candlestick roll to pistol
+ easy row in the ramining time
2) 3 rope climb asc. + 10 steps onto the plate in handstand position
+ easy ski/bike
C) Be relaxed and hold the poses 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 + 2 sets of :
- 14 alt. Single leg hip thrusts
- 14 deadbugs
- 14 toe touches in push up pos.
- 14 jumping squats
B) 1 reps max Squat Clean & Jerk !
C) EMOM 15'
1) 10 T2B + 1 Man Maker
2) 10 WB + 2 Devil Presses
3) 10 BJO + 3 dual DB Thrusters
@22/15
A) gymn + amrap 7' (easy)
- 3 atomic sit ups
- 6 Halo
- 9 GTOH
- 12 Russian Twists
B) MAX REPETITION Strict HSPU ! (max 3 attemps)
C) For time :
- 600m run
- 30 Fsq @30/20
- 400m run
- 20 Fsq @50/35
- 200m Run
- 10 Fsq @70/50
TC : 13'
D) 3 sets :
- 18 alt. V-ups
- 18 banded pull aparts
A) gymn + 3 sets :
- 10 steps spider walk
- 5 cat camel
- 10 OHS w/ PVC pipe
- 5 pass through
- 5 tempo air squats /5-3-x-1/
B) 1 rep max Squat Snatch !
C) AMRAP 9'
- 7 hang squat snatches @30/20
- 7 box jumps @60/50
D) 2 sets of:
- 16/16 side plank hip ups
- 32 barbell side band
A) gymn + amrap 5' (easy)
- 15" walkout
- 15" scorpion
- 15" toe touch
- 15" alt V-up
C) Partner Workout
with a runnning clock...
0:00 - 18'
AMRAP 18' /IGYG/
- 5 power cleans @50/35
- 7 KBS @24/16
- 3 rope climb asc.
- 7 t2b
- 5 STOH @50/35
18:00 - 25:00
AMRAP 7'
Partner A : run 200m
Partner B : wall sit
*every break : 10 syncron burpees from 25:00 (the breaks must be shorter than 10")