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.Metcon
/1.
AMRAP 6'
• 8 OHS @16/24 KB beginner: front sq
• 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.+ 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
C: Tempo Back Squat
3x5 /increasing weight, 3-1-×-×/
D. Metcon
4 RDS For time:
• 20 push- ups
• 20 burpees
• 250m row
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. Metcon
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: Acc
Biceps Curls
3x15 @medium weight/empty bar
Mobility: General
Activation: 2 RDS
- 10 Slow Wall Slides
- 10 Banded Hip Hinge
- 10 Shuttle Run
A.Metcon
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
WU: GYMN + BB WU
3rds
10 wall sit shoulder
10 snow angel
10 alt scorpins
10 russian babymakers
A. Strength
5 RDS / 2' Rest
6 Shoulder Press + Max Rep Push Presses
B. Metcon
4 RFT
400m Run
20 Push Presses
10 Deck Squats
RX: 40/30kg
Open: 30/25kg
Beginner: BB
C:Acc
4 rds
5 chin up
12 hummer curls
Mobility: General
Activation: 3 RDS
- 10 Hollow-Arch
- 10 Air Squats
- 6 V-ups
- 6 BB Hang Muscle Snatches
Then
E90x5-7
3 reps deadlift 65-75%
A.Metcon
6 RFT:
- 4 Back Squats
- 8 Hang Power Snatches
- 12 T2B
B. Acc
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
Mobility: Shoulders + Spine
Activation: 2 RDS + BB WU
- 1 Length Bunny Hops
- 10 Box Steps
- 10 Ring Rows
Then
E90x 5
Power clean and jerk
1 power clean + 1 hang power clean + jerk load heavy
A.Metcon
4x3' AMRAP/ 3' Rest
1) - 10 Power Snatches @40/30
- 10 Box Jump Overs
- 10 Pull-ups
2) - 8 Power Snatches @45/32.5
- 10 Box Jump Overs
- 10 Pull-ups
3) - 6 Power Snatches @50/35
- 10 Box Jump Overs
- 10 Pull-ups
4) - 4 Power Snatches @55/37.5
- 10 Box Jump Overs
- 10 Pull-ups
B. Acc
4 Sets:
3 DB/KB Shoulder Presses + 5 DB/KB Push Presses + directly into max effort HSPU
PSN: RX @40-45-50-55 / 30-32.5-35-37.5
OPEN @30-35-40-45 / 30-32.5-35-37.5
BEGINNER @BB-25-30-35 / BB-17.5-20-22.5
BOX: RX @60/50 / OPEN @50/40 / BEGINNER @40/PLATES
PULL-UP: RX: BUTTERFLY / OPEN: KIPPING OR RING ROW / BEGINNER: RING ROW
Mobility: General
Activation: 2 RDS
- 30" Hand Stand Hold (wall)
- 30" Mountain Climber
- 60" Rowing
A. Practice 10' HSW
Then
E90x5
1 power snatch + 2 hang power snatch max load
B.Metcon
3 RFT:
- 20 Burpees
- 24/20 Cal Bike/Row/Ski
- 40 Air Squats
- 24/20 Cal Bike/Row/Ski
(damper 3-5 on cardio machine)
C. Acc
Drop set
DB/KB Row
(full right side then full left side…....4DB/KB - for example @22.5/20/17.5/15)
Mobility: Ankles+Hips
2 RDS
- 1 Length Duck Walking
- 10 Upper Back Supermans
- 10 Ring Rows
- 10 Burpees
A. Front Squats
5x4 @80%/2' Rest
B. Metcon
5 RFT:
- 10/8 Calorie Row
- 4 Burpee Box Jumps @60/50
- 3 Thrusters @60/40
- 2 Strict Pull-Ups
- 1 Wall Climb
(damper 3-5 on rower machine)
C.Acc
3 RFQ:
- 10 Reverse DB Flies
- 10 Bat Wings
- 15m Reverse Bear Crawl
Mobility: Shoulders+Spine
Activation: 2 RDS
- 10 BB Shoulder presses
- 10 Ring Rows
- 60" Simple Under
A. HSW Practice 10-15"
B. Strict Pull-Ups_5 sets
20" on for max reps
1'10" Rest
C. Metcon
5 RFT:
- 10 Push Presses @40/30
- 20 Air Squats
- 30 DU
D: Acc
3-4 rds
8 pandley row
16 skull chrushers