Wu: gymn+ elbow mob
A:2 light rds
20 dead bug
15 frog bridge
10 barbell side back squat deep position
5 kang sq
B:E3min x5
-8 bsq +2,5 % previous week
-6-8 sctb + 1-5 kg
C: 3 rds
20 alt devil press
30 cal row
20 wall ball
D: Acc.
50 barbell biceps
50 barbell triceps
Wu:gymn+ shoulder mob
A: 1 rd Light
30 jumping jack
30 box alt step
30 cal row
30 snow angel
30 barbell thruster
B:C&J
1x3 65%
1x3 70%
3x3 70%+
C: For time
16-12-8-4
Clean rx(60/30-70/35-80/40-90/45) open (40/20-50/25-55/30-60/35)
Burpee box jump over 60/50
D:4x
30 sec L pull hold + 5 sttb
E:streching
Wu: gymn+ games
A: AMRAP 40'
50=25/25 one leg double under (open simple)
40 cal cardio machine
30 alternating dumbell snatch 22,5/15kg
20 pull up
10 back squat 40/25 climbing every rds
5 strict toes to bar
B: streching
Wu: gymn+shoulder mobility
A: easy cardioburpee park
2:30 skierg
5 burpee
2:30 row
5 burpee
2:30 aab
5 burpee
B:BB wu
5x3 Push Jerk climbing heavy
C: For time
30 push jerk 40/25 (open 30/20)
15 pull up
20 push jerk 50/35 ( open 40/25)
10 c2b
10 push jerk 60/15 (open50/30)
5 Bar muscle up (open jump/band bmu)
D:3 rds
20 abwhell
10/10 windmill with wb 9/6
20 band good morning
Wu:gymn+ ankle mobility
A: 3 rds /light/
3 wall climb
6 strict chin pull up
9 kb sdhp
12 cal row
B: 4 rds
10 barbell row climbing heavy /focus technic/
20 russian swing climbing heavy /focus technic/
Rest 90-120 sec
C: For time
5 rds
20 push up
20 m walking lunges oh 20/10 plate
20 sit up
D: streching
Wu:Gymn + elbow mobility
A: 2 rds
4/4 turkish get up /light kb/
6/6 one leg burpee
8/8 one arm sit up
10/10 kb one arm snatch
B:10min
Power snatch climbing heavy 5x4
C: "B" last weight 3x7 snatch high pull
D: For time
100-80-60-40-20 Duoble under (open 1,5x simple)
10-8-6-4-2 burpee toes to bar (open knee to elbow)
E: strech
Wu: Gymn + hip mobility
A: 3 rds
10/10 kb halo
10 half kneeling double kb press (light kb)
10/10 dead bug
10 goblet squat (light kb)
B: Every 3min x 5
- 8 back squat climbing heavy
- 8 strict c2b / pull up/ ring pull
C:Complete the following workout for time:
- 100 wall balls 9/6kg /open 75 wall ball/
in every 2 minute complete:
- 9 deadlift 80kg / 50kg /open 5-7 deadlift/ 60/35kg
- 9 burpee box jump overs /open 5-7 burpee bjo/
You start with the deadlifts and burpee box overs.
Your score is the time when you finish the 100 wall ball shots
D: Tabata
side plank position, knee pull to elbow
left/right
E:strech
Wu: Gymn+Shoulder mobility
A:Amrap 5'
1 sdhp + 1 swing + 1 clean & press right + cluster + thruster + left side
2-2-2-2-2-2...3,3,3,3....
B: Amrap 20'
Every rds btw 300 m row and 45 sec plank
10 Power clean and jerk 40%
8 = 50%
6= 55%
4= 60%
2= 65%
and max reps 70%
C:Acessory
3rds
12 ring dip
12 biceps barbell
12 barbell hip trust 40 kg
D: strech
1)Warm up games; hip + shoulder/wrist mob.; barbell warm up
2)Clean andj jerk 3x2, same weight
3)21-15-9 reps of
- T2B
- HR push up
3' rest, then 21-15-9 reps of
- pistol squat
- dumbbell alternating snatch@10/17.5 kg
21-15-9 reps of
- cal row
- GTOH@30/45 kg barbell
1)3 sets
- 12 m spider man walk, 12 m crab walk
- 6/6 cossack squat
- 10 barbell good morning
- 20" HS hold/wall
2)Back squat 2x3@80-85 %, 1x2@heavier, daily max, when if its very good
3)20' EMOM
Min 1- 10-12 m HS walk/ 2-4 wall climb
Min 2- 15-20 box jump
Min 3- 10-15 cal SkiErg
Min 4- 15-20 wall ball
Min 5- rest
4)3-4 sets
30" passive hang, 20-30 wrist strengthening with clips/arm