A. Gymn.+ 3Rds.:
• 16 dead bugs
• 8 walkouts + push- ups
• 12 good mornings @ barbell
B. For Time / use your 70-80% of body weight /
• 21 Bench presses
• 21 Bar facing burpees
• 21 Deadlifts
• 15 Bench presses
• 15 BFB
• 15 Deadlift
• 9 Bench presses
• 9 BFB
• 9 Deadlift
C. Stretching, focus on lower back, hip and chest.
A. Intensive SMR + 2 Rds.:
• 2' ski/row
• 30" handstand hold
• 20" dead hang
• 20/20m monster walk
B. AMRAP 30'
• 400m run
• 10 burpee box get overs @100/120cm
• 5 wall walks
• 3 ring muscle- ups/ 5 bar muscle- ups / 7 c2b's / 9 pull- ups / 11 jumping pull- ups
• 25 air squats
C. Stretching together
A. Gymn. + 4 Rds.:
• 20"/20" copenhagen side plank
• 20/20 m front rack carry @16/20
• 40" superman hold
B. Weightlifting
☆ 5x1 Complex / 2' rest btw sets / @80%
• 1 P.Clean + 1 Jerk + 1 Low Hang P.Clean + 1 Jerk
C. For Time - 5 Rds.:
• 9 HSPU's / Pike push- ups
• 15 T2B's / Knee raises
• 21 OH lunges @empty bar
D. Cool down
A. Gymn.+ Scapula activation + Hip mobility + 5' moderate tempo row
B. 3 sets
• 5/8 false grip strict ring pull- ups
• 16 alt. pendlay rows @2x16/24
C. Core Strenght
☆ 3 sets:
• 20 double leg lifts on parallettes
• 20 v- ups
• 20 crunches
D. AMRAP 12'
• 30 DU's
• 12 C2B's
• 8 Pistols
A. Gymn. + 3 Rds.:
• 40"/40" side plank
• 10 hamstring curls @trx/ring/fitball
• 15 banded pull- aparts
B. Weightlifting
☆ 5x Snatch Complex
• 1 Power Snatch + 2 Low Hang Power Snatch @75% of 1RM P. Snatch
☆ Tempo Back Squat
• 4x7 @60% 3-1-x-x
C. EMOM 16'
• 1. 15/12 cals row
• 2. 15 DB power cleans @double DB
• 3. 15 box jumps over
• 4. rest
A. Gymn. + 3rds:
• 15m bear walk
• 15m tiger walk
• 15m walking lunges
• 15 hollow rock
B. Partner Workout
• 110 box jumps / steps
• 90 pull- ups
• 110 bar facing burpees
• 90 push jerks @empty barbell
• 110 air squats
• 90 double- unders
C. Acc. Work
• 100 OH Sit- ups @plate
A. Gymn. +3 Rds.:
• 10 scapula pull- ups
• 10 cossack squats
• 10 down- ups
B. 10' Practice
• Ring / Bar Muscle- up
C. 5 Rds. For time / TC: 20'
• 5 BMU's / @ band / jumping BMU
• 20/15 cals row
• 15 wallballs
D. Cool down
A. Intensive SMR in 8 min., then 3 Rds.:
• 2' row/ski
• 30" reverse plank
• 30 single- unders
B. AMRAP 25'
• 400m Run
• 3 Pegboards / Legless rope climb / Regular rope climb
• 24 Alt. reverse lunges
• 36 DU's
C. Stretching. Focus on the upper body and hip.
A. Gymn.+ 2 rds.:
• 40"/40" side plank
• 20/20 m front rack carry @16/20
• 2/2 TGU's
B. Weightlifting
☆ 6x 1 Complex @ 75% of power clean max
/no tng/
• 2 P.Cleans + 2 Jerk + 1 P.Clean
C. /1.
AMRAP 6'
• 8 OHS @16/24 KB
• 8 Target burpees
3' rest
C. /2.
For Time / TC: 8'
Rx: 21-15-9
• HSPU
• Deadlift @ double 16/24 KB
• Meters Handstandwalk
Open: 21-15-9
• Pike push- up / Push- up
• Deadlift @single KB
• 11,8,5 walkout - legs on the plate
D. Stretching
A. Gymn.+ 3 Rds.:
• 10 cossack squats
• 10 PVC pass throughs
• 10 banded pull- aparts
B. Strenght - 3 sets
• 5/8 strict pull- ups
• 16 alt. bent over rows @heavy KB
C. Core Strenght - 3 sets
• 20" paralette L-sit hold
• 15 abmat weighted sit- ups /weight on the chest/
• 30" plank - elbow on fitball
D. 5 Rds. For time
• 15 T2B's / V- ups
• 15 Hang Cleans @double DB 15/22,5
• 30 DU's / 15 DU's !!!
E. 3 x 15 biceps curls