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
A. Gymn.+ Activation 2 rds:
• 15-15 m side monster walk
• 1' plank
• 10/10 1-leg hip thrusts
B. Weightlifting
☆6x1
• 1 P.Snatch + 1 Hang P.Snatch + 1 Low Hang P.Snatch
/increasing weight/
☆3x3
• Snatch deadlift @75% of 1RM snatch
☆3x5
• Tempo Back Squat
/increasing weight, 3-1-×-×/
C. 4 RDS For time:
• 20 push- ups
• 20 burpees
• 250m row
A. Games, then barbell warm-up together
B. For time
☆ Buy in:
Rx: 100 Double- unders Open: 50 DU's
☆ 10 rounds:
• 10 thrusters @40/30
• 10 lateral burpees
☆ Cash out:
Rx: 100 Open: 50 Double- unders
C. Stretching, Focus on the hip and shoulders
A. Warm-up, Mobility Together
B. For Time: TC': 20'
• 10 burpee box get overs @100/120 cm
• 15 Clean&Jerks @45/30
• 10 BBGO
• 15 C&J @50/35
• 10 BBGO
• 10 C&J @55/40
• 20 Pistols
• 10 C&J @60/45
• 20 Pistols
• 5 C&J @65/50
• 20 Pistols
• 5 C&J @70/55
C. SMR, Stretching
A. Intensive SMR for at least 8-10 min.
B. 2 Rds.:
• 2' cardio machine
• 50" plank
• 10 scapula push-ups
C. AMRAP 30'
• 13 burpee box jump overs
• 13 C2B's / Pull-ups / Ring rows
• 26 air squats
• 400m Run
D. Stretching Together
A. Gymn.+ 2 Rds.:
• 40"/40" side plank
• 20/20 m front rack carry @16/20 KB
• 40" superman hold
B. Weightlifting
1 Power Clean + 2 Jerks + 1 Power Clean
/5x1 complex @75% of power clean max
No TNG!!/
C. 5 Rounds For Time
• 15 Kipping HSPU's / Pike Push-ups
• 10 Power Cleans @heavy double DB
• 10 m db Dumbbell Walking Lunges @farmer carry
D. Streching
A. Gymn. + Scapula activation
B. 3 sets / 2' rest
• 5 strict pull-ups
• 10 chest supported rows @medium DB
• 10 lat. pull down
C. Core Strenght 3-4 sets /1' rest
▪︎ 40" plank
▪︎ 15 weighted abmat sit-ups
D. For time
20-18-16-18-20 T2B's
10-12-14-12-10 SDHP's
/weight: RX: 50/35 OPEN: 40/25 BEGINNER: 30/15
E: Biceps Curls
3x15 @medium weight/empty bar
WU: GYMN + BB WU
A. 5 RDS / 2' Rest
6 Shoulder Press + Max Rep Push Presses
B. 4 RFT
400m Run
20 Push Presses
10 Deck Squats
RX: 40/30kg
Open: 30/25kg
Beginner: BB
Mobility: General
Activation: 2 RDS
- 10 Slow Wall Slides
- 10 Banded Hip Hinge
- 10 Shuttle Run
A.For Time:
1600m Run, then 4 Rounds
- 10 RKBS
- 10 Goblet Squats
- 5-5 KB Push Presses
800m Run, then 3 Rounds
- 10 RKBS
- 10 Goblet Squats
- 5-5 KB Push Presses
400m Run, then 2 Rounds
- 10 RKBS
- 10 Goblet Squats
- 5-5 KB Push Presses
200m Run, then 1 Round
- 10 RKBS
- 10 Goblet Squats
- 5-5 KB Push Presses
KB. RX@24/16 / OPEN @20/12 / BEGINNER @16/8
Mobility: General
Activation: 3 RDS
- 10 Hollow-Arch
- 10 Air Squats
- 6 V-ups
- 6 BB Hang Muscle Snatches
A. 6 RFT:
- 4 Back Squats
- 8 Hang Power Snatches
- 12 T2B
B. 4 Sets
10 Banded Triceps Extension then immediately down into 5 Diamond Push-ups
BB: RX @40/30 / OPEN @30/20 / BEGINNER @BB
RX: DIAMOND PUSH-UP / OPEN: PUSH-UP / BEGINNER: PUSH-UP ON KNEES