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
A. Gymn. + 2rds.:
• 20/20 steps lateral monster
• 1' plank
Then, Barbell warm- up together
B. Weightlifting
☆ Let's see your max
• Power Snatch
• Back Squat
C. AMRAP 7'
• 7 HSPU's
• 14 Abmat sit- ups
• 21 DU's for everyone
A. Gymn.+ Warm- up together
B. For max reps target burpee for 4 rounds of 5' / 3' rest btw sets
• 400m row
• 60 DU's / 100 single unders
• 20 SDHP's @40/25
☆ max reps target burpee in remaining time
C. Relax, Stretching
A. Gymn. + Amrap 6'
• 12 air squats
• 12 crab&reach
• 6/6 shoulder presses
• 1/1 TGU
B. Lower Body Strenght
☆ 4 sets
• 8/8 single leg RDL
• 16 alt. Pistols
C. For Time
☆ 10-9-8-7-6-5-4-3-2-1 /@30/40 kg
• OHS
• Pull- ups
• Push- ups
D. Acc. Work
• 100 side bands empty bar
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