1)6' amrap
- 8 ring row
- 8 barbell clean+press
- 20"/20" side plank
- 1' easy cardio
2)From 0:00 to 06:00
Build to a Heavy Power Clean & Jerk
2' rest
From 08:00 - 3 Rounds
- 12 Power Cleans 61/43 kg
- 8 Chest to Bar Pull-ups/ 12 pull ups
- 12 Push Jerks
- 10 Toes to Bar/15 K2E
- 10 burpee
3)3 sets, 1' rest btw sets
30 m double KB overhead carry
30" ring dip hold
15 band pullapart
1)SMR, gymnastics, animals
2)4 rounds
- 1000 m row
- 4' AMRAP: 35 DU/ 70 SU, 40 mountain climber, 30" plank
1' 30"rest btw rounds
3)3 sets
- 8/8 one arm row /KB
- 30" superman hold + 15" hollow
1)6' amrap
- 8 wall snow angel
- 12 banded row
- 20" plank
- 1/1 turkish sit up
- 20 jumping jack
2)Strict pull up 5 x 3-8 reps
1' rest btw sets
3)12' OTM
Odd: 5 heavy dumbbell man makers (row, push up deadlift & clean; no press!)
Even: 15 L-sit up
4)12' AMRAP
- 15 box jump
- 10 american swing@heavy (20/28 kg)
- 5/5 cossack squat with 1 KB in goblet
5)Inverted row 3x8-12
1)Gymnastics + hip mobility
2 rounds:
*barbell warm up/8 reps/:sn deadlift, high pull, muscle sn, ohs
*30" plank
2)6 sets climbing
1 hang snatch pull + 1 hang snatch high pull + 1 hang power snatch
3)Every 2'30" x 4 sets
* 15 m walking lunge steps, 2x KB in farmer carry
*15 roman deadlift with same KB
4)4 sets for quality
*10 KB side bend /left
*25" side plank/left
*other side
5)Strict T2B 3x10
1)5' amrap
- 6/6 shoulder taps in push up pos. and 6 HR push up
- 1' easy row
- 10 air squat
2)4 sets, 90" rest btw sets
- Bench press x 6 reps
- Rope climb x 2
3)5 rounds for time
- 10 double dumbbell thruster
- 15 sit up /10 GHD sit up
- 15 cal rowp
4)Barbell biceps curl 3x 12-15
1)3 sets
- 10 hip thrust and 20" hip thrust hold
- 20" plank
- 10 barbell deadlift
2)Deadlift 5x3, not tng
2' rest btw sets
3)4 sets for quality, 1' rest btw sets
- 12 russian swing@heavy
- 20/20 bottom up kettlebell hollow body flutters
- 10 abwheel
- 10 goblet squat @heavy
4)15' amrap
- 20 medball squat clean
- 30 DU/ 60 SU
- 15 burpee
1)Warm up with gymnastics & animals
2)ENJOY
Buy in: 1000 m row
3 rds
*15 push press @30/45 kg
*15 box jump overs
3 rds
* 15 double KB thruster@2x 12/2x20 kg
* 10 T2B/15 K2E
3 rds
*20 russian swing
* 15 push up
Buy out: 1000 m row
3) Hollow hold taba
1)5' amrap
*10 OHS facing the wall
*20" HS hold/wall
*20 jumping jack
*8/8 lunge steps
2)4 rounds not for time
- 12 m handstand walk(20 shoulder taps in handstand by wall or in push up pos.)
- 2 rope climb
3)For time
- 12 back squat@40 % of your 1 RM
- 30 DU/ 2x simple under
- 10 back squat@50 %
- 50 DU
- 8 back squat@60 %
- 70 DU
-6 back squat@70 %
-90 DU
-4 back squat@80 %
-120 DU
5)Single arm bench press on bench 3x10/10 (DB or KB)
1)Hip & shoulder mobility, 5' easy cardio + 10/10 Dead Bug
2)5 sets, same weight, 90" rest btw sets
1 hang squat clean+ 1 power clean from ground + 1 FSQ
3)8' OTM
Odd: double KB front rack squat x 10
Even: 40" superman hold
4)For time
21-15-9 reps of
* pull up
* deadlift@50/80 kg
~>after every set 500 m row
1)3 rounds as warm up
* 50 simple under
*10 m crab, 10 m spider walk
* 40" push up hold
*15 m double KB overhead carry
2)Push press from rack
Every 90" x 3 reps not tng x 5 rounds
3)3 rounds for time
*15 power snatch@25/40 kg
*20 T2B/25 K2E
4)3 sets for quality
* tall knee alternaring push press/double KB x 6/6
* KB close grip push up (hands on KB) x 5-8