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
Wu: Gymn+shoulder mob
A: Amrap 6'
5 get up jhonnie
10 hip thrust
5 wall walk
10 gtoh 10/20 plate
B: 10 min
Double under practice (rx triple under)
C:"Dumbell party"
Amrap 18'
10 left arm push press
10 burpee box step overs w. dumbell
10 right arm push press
200 m ↔️Inga run (10m)
20 alt hang clean and jerk
10 ohs lunges step left arm
10 burpee wall ball shot
10 ohs lunges step right arm
dumbell: 5/7,5/10/12,5/15/17,5/20 (rx22,5/15 kg)
D: 3 rds
10 bb biceps curls
10 bb romanian dl
Wu: Gymn + pvc mob
A: 2 rds
2 min frog position
20 plank to push up
5 hindu push up
20 dead bug
B:10 min Power snatch&ohs technik practice
C: E2mom x10
10 invertalt ring row
10 push up (rx push up jump to plates 5/10/15/20 kg)
D:3 rds
30 m kb carry left arm front rack
30 good morning w. band
30 m kb carry right arm front rack
30 weighted sit up
Wu: gymn+full body dynamic mob
A: 2 rds
5 min cardio machine
10 wall walk
10 burpee pull up
B: Dinosyius
40 du box step
100 du
40 db thruster
100 du
40 db hang clean and jerk
40db devil press
db:10/12,5/15/17,5/20/22,5
C: Streching
Wu: Gymn + wrist & shoulder mob
A:3 rds
12 lateral box steps
12 kb tatters 8/12/16
12 slam ball floor shoot 8/9/11/12kg
B: 15 min ONLY Snatch practice
C: "SB CIRCUIT"
2rds
1:30 work- 30 rest and change
1station: skierg max cal
2station: alt. du snatch 10/12,5 ( rx: 15/22,5 )
3station: max cal assault bike
4station: sand bag/slam ball over shoulder 18/25/30/35/40/50/55/70
5station: Burpee box jump over 100/120 cm
6station: REST
D:3 rds
20 GHD Extension
10 sttb
Wu: gymn+ Thoracic mob
A: Amrap 6'
50 Jumping jack
25 hand climb
50 jumping jack
25 shoulder tapspush up position
B: 4x 8 barbell Z press
C: For time
3rds
600m row
10 thruster 30/20 (rx 40/30)
2 min rest
3rds
300 m row
5 pull
10 push up
15 air sq
D:tabata 40/20
Side plank