A. Warm-up:
Gymn. + Amrap 8’
45s. Amrap Jump Rope
10 Down-ups
20 Alt. V-ups
B. Double-unders practice in 5-8 min.
(If you can, accumulate 300reps)
C. 10 Rounds for time:
10 Alt. DB snatch @ 22.5/15kg (RX 30/20kg)
10 Burpee
Tc: 20’
D. Accessory:
10 Alt. DB Row in Push-up pos.
20 Alt. Pistol squat to Box @ 40cm
x 3 sets
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. 3 Rounds for time:
10 Clean & Jerk @ 60/40kg
10 High Box jump @ 80/60cm
Rest 5:00
C. 3 Rounds for time:
10 Bar MU’s or 10 Burpee Pull-ups
10 High Box jump @ 80/60cm
D. Back squats @ go until 80% of 1RM with Triples!
Then...
Every 90s. x 5 sets
Back squats x 10 reps @ 55% of D
E. 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. 6 Rounds for time:
15/10 Cal Row
15m Overhead Walking Lunge w. 10/15kg Plate
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. 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. 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. 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. 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% of C
E. Accessory:
TGU x 3/3 reps Unbroken!
x 3 sets
*use moderate weight
Wu: Gymn + games
A: 3 rds
12 ring row
12 alt leg hip thrust
12 hrpu
12 m monster walk
B: " SB WHITTEN "
5rds
22 kb swing 20/12 (rx 28-32/24-20)
22 box jump 60/50 cm
500 m row
22 target burpees
22 wall ball 9/6
C: unbroken
100 weighted sit up 20/15 kg
100 good morning w. band
Wu: Gymn + shoulder & elbow mob
A: Amrap 6'
30 shoulder taps push up hold (rx:20 shoulder taps hs hold position)
10 alt one leg romanian dl high pull w.bb
10 alt cossack sq
30 jump to plate
B: 10 min HSPU/ring mu practice / technic
C: Amrap 20'
1 rope climb
10 thruster 30/25 (rx 40/30)
20 cal cardio
2 rope climb
12 thruster
25 cal cardio
3 rope climb
14 thruster
30 cal cardio
D: 50 k2e
E: streching
Wu: gymn + ankle & elbow mob
A: 3 rds
12 lateral box step
30 m bear walk
12 cal skierg
B:10 min
Split jerk technic / practice
C: For time
30 hang clean and jerk 30/20 (rx 40/30)2
30 lateral burpee
30 hang snatch 30/20 ( rx 40/30)
-15 wall climb /hspu (rx strict hspu)
30 hang snatch
30 laterl burpee
30 hang clen and jerk
D:2x 50 Unbroken superman
E:streching
Wu: Gymn + Thoracic mobility
A: 3rds
6 tempo kb suitcase deadlift 3131
6/6 one arm kb dead clean
10 scapula pull up
10 frog bridge
B: 10 min
Clean technic, practice
C:Every 4min x 6
100 simple under (rx 50 du)
10 pull up (rx 5-7 bar mu)
10 alternatig kb cluster 16/12 kg (rx 24/16kg)
10 down up
D: 2x30-40 unbroken V-ups
E: Streching