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
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