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
1)3 sets for warm up
- 20" hollow hold
- 20"/20" bottom up KB carry
- 1' easy row
2)Kipping pull up, bar MU practice in 6-8'
3)3 sets
- 10/10 paralette one arm dumbbell row
- 10 double dumbbell bench press
4)For time
- 500 m row, 8 bar MU/ 20 pull up, 20 abmat sit up
-300 m row, 6 bar MU/15 pull up, 20 sit up
- 150 m row, 4 bar MU/ 10 pull up, 20 sit up
1)6' amrap
10 snow angel, 5 inchworm, 20"/20" side plank+ rotation, 10 thruster, 1 KB in goblet
2)5 sets, same weight
1 snatch deadlift+ 1 power snatch + 1 squat snatch (open: + 1 OHS)
3)Snatch high pull 3x3@90-100% or 2)
4)10' amrap
- 15 am. swing
- 40 DU/80 SU
5) 4 sets
- 30" double KB overhead carry
- 10/10 kettlebell side bend
1)Shoulder mobility + running w/exercises
2)3 sets for quality
10/10 half kneeling kettlebell windmill, 12 alternating kettlebell press
90" rest
3)5 rounds for time
- 3/5 strict pull up
- 10 hang clean@35/50 kg
- 20 air squat
- 10 push up
4)One arm row 3x10/10
1)Warm up: hip + th mobility, some animals
2)10'OTM
Odd: 3-5 rope T2B
Even: 12 dual KB deadlift with band
3)Front squat 5x3, same weight
2' rest btw sets
4)2x 8' AMRAP with 4' rest btw rounds
First AMRAP: 300 m row, 10 burpee over rower, 30" superman hold
Second AMRAP: 12 wallball, 6/6 kettlebell single arm GTOH, 12 V-sit up
1)6' AMRAP
30" run inside, 20 jumping jack, 30" superman hold, 10 barbell good morning, 10 spiderman walk
2)Deadlift E 2' x 3 reps x 5 rounds
3)25' EMOM: 40" work
Min 1- T2B
Min 2- Kettlebell snatch, alternating
Min 3- air squat
Min 4- kipping HSPU / wall climb
Min 5- rest
4)Stretching, SMR