Gymn. + Amrap 8'
• 1 min shuttle run
• 12 dead bugs
• 12 good mornings @plate
• 8 squats
Practice: du, pull up, mu, hspu
Back Squat
3x10 @moderate weight
Metcon:
For time: 15-12-9-6-3
-Burpee
-Shoulder Press @ 40/25
-Pull- up
EMOM 9'
-30 Russian Twists @medball
-20 Sit-ups @medball
-Rest
A. Warm-up:
10 Inchworm
10 Slow reverse snow angel
10/10 Single-Leg Hip thrust on floor
10 Air squats + 20s. Squat pos. hold 90 degree
x 3 rounds
B: Plate strength
3-4 rds
25 front raises
25 biceps curls
25 triceps
25 good morning
(plate 10-20 kg)
C: Metcon
3 rds
300 m run / 400 m row
20 wb 6/9 kg
3 rds
300 m run
10/10 kettlebell c&j 20-32/8-16 kg
3 rds
300 m run
20 t2b
D: Streching
A. Gymn. + Warm-up:
15/15 Single-arm Russian Swing @ Easy!
20 Plank to Push-ups
60s. Squat pos. hold
30s. Handstand pos. hold
x 3 sets
B. Metcon
3 Rounds for time:
10 Clean & Jerk 40- 60/25-40kg
10 Burpee Box jump
Rest 3:00
3 Rounds for time:
10 One arm snatch @ heavy 25-30/15-22,5
10 Burpee Box jump
D.Strenght
Back squats @ go until 80% of 1RM with Triples!
Then...
Every 90s. x 5 sets
Back squats x 10 reps @ 55% of D
E.Acc
Single-Leg Hip Thrust on floor
3x12/12 reps
A. Warm-up:
15/10 Cal Row
15m Walking Lunge (2x7.5)
30/30s. Side plank
x 3 sets
B. Metcon
6 Rounds for time:
15/10 Cal Row
15m Overhead Walking Lunge w. 10/15kg Plate
3-5 mu/ring/bar/c2b/pull up
Tc: 15’
C. Weighted Box steps @ 60/50cm
3x10/10 reps
*use 1 KB in Front rack pos.
D. Acc.
30m 1-arm Farmer carry - Left
15 KB Side bend - Left
30m 1-arm Farmer carry - Right
15 KB Side bend - Right
x 3 sets
*use moderate KB
A. Warm-up:
10 Inchworm
10/10 Suitcase Deadlift @ 12-16kg KB
10 Goblet squats @ 12-16kg KB
10 Empty BB muscle clean
x 2 sets
B. Squat clean + Hang squat clean @ increasing weight
x 5-7 sets
C. Deadlift
5x3 reps @ 70% of 1RM
D: Metcon
5 stoh 60-80/30-50 kg
30 du
E. Acc
For time:
You can choose:
75 T2B or 100 K2E or 125 V-ups
*every brake do 5 Sandbag over to shoulder penalty!
A. Warm-up: Gymn + 3 sets of:
60s. Cardio machine
15 Ring Row
10/10 KB Strict press
30s Hollow hold
B. Metcon
5 Rounds for time:
3 Wall climb
6 Burpee
9 Double KB Hang power clean @ 2x20/12kg
12 Toes To bar
Tc: 15’
C. Barbell Strict press (from ground)
4x10 reps @ same weight!
D. Acc
3 sets of:
20 Alt. Double KB pendlay Row @ heavy!
30/30s. Side plank
A. Warm-up: Gymn. + 3 sets of:
25 Plate hops
10/10 Single-Leg RDL @ easy KB
15 Air squats
10 PVC pass throught
B.Metcon
Amrap 12’
8 Power snatch @ 40/25kg
24 Push-ups
C. Front squat @ go until 80% of 1RM with Triples!
D. Every 90s. x 5 sets
Front squat x 10 reps @ 50-55% of C
E. Accessory:
TGU x 3/3 reps Unbroken!
x 3 sets
*use moderate weight
A. Warm-up: Gymn. + 3 sets
90s. Cardio machine
10 Inchworm
5/5 Single-arm Thruster @ easy DB
30s. Goblet squat pos. hold @ easy DB
B. Every 2’ x 5 sets
5 Single-arm Hang Clean + Jerk - Left
5 Windmill - Left
5 Single-arm OH lunge - Left arm+leg
Then..
5-5-5 reps / Right side
*use Dumbbell @ moderate/heavy!
C. Amrap 15’ (work in pairs)
12 Syncron Thruster @ 42.5/30kg
4 syncron wall climb
16 syncron sit up
D.Acc
Max time Plank
No rest!
Max time Superman hold
x 1 set
A. Warm-up:
Gymn. + Amrap 8’
45s. Jump Rope
10 Down-ups
20 Alt. V-ups
B. Double-unders practice in 5-8 min.
(If you can, accumulate 300reps)
C: Emom 8
- 16-20 kneelig see saw kb press
- 4-12 chin up
D. Metcon
10 Rounds for time:
10 Alt. DB snatch @ 22.5/15kg (RX 30/20kg)
10 Burpee
Tc: 20’
E. Acc:
10 Alt. DB Row in Push-up pos.
20 Alt. Pistol squat to Box @ 40cm
x 3 sets
A. Warm-up: Gym. +
7.5m Walking lunges - Forward
7.5m Walking Lunges - Backward
10 Medball Squat clean
10/10 Side Rotation in Side plank
x 3 sets
B. EMOM 5’
Hang squat clean x 6 reps @ 30/20kg
C. Hang squat clean @ climbing heavy
D. Deadlift
6x2 reps @ 75% of 1RM
E. For time:
10 Toes to Bar / K2E
15 Push-ups
20 Toes to bar
15 Push-ups
30 Abmat Sit-ups (PVC behind your neck)
15 Push-ups
40 Abmat Sit-ups (PVC behind your neck)
15 Push-ups