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
1)2 rounds as warm up
- 15 down up
- 10 scapula push up
- 8/8 dead bug
- 3x [1 clean+ 2 push press] barbell
- 20"/20" side plank
2)1 clean + 2 push press
4 sets same weight
3)For time
- 750 m row, 75 DU (double SU), 50 push press@15/20 kg BB
- 500 m row, 50 DU, 25 push press@25/30 kg
- 250 m row, 25 DU, 15 push press@35/40 kg
4)Plank 3x45", 1' rest
1)6' AMRAP
- 8 inchworm
- 3/3 TGU from press to lunge
- 30" wall sit hold, arms overhead
2)Handstand hold, walk progression, strength
3 sets for quality
- around the box -1/1 round
- 30" HS hold facing the wall
- 10 abwheel
3)OTM 10'
Odd: Back squat x 5
Even: kneeling double kettlebell press x 10
4)21-15-9 reps for time
- squat clean + wall ball
- burpee
- pull up
1)PVC warm up, shoulder mob., 5' cardio machine easy, barbell warm up
2)Power snatch E90" x 2 reps, 5 rounds, same weight
3) Snatch deadlift 5x3, not tng, 90-100% of your 1 RM sn
4)3 rounds for time
- 20 box jump over
- 20 russian swing @heavy KB
- 20 cal row
5)Superman hold tabata
1)3 sets
- 12 snow angel / wall
- 10 scapula push up
- 10 hip thrust
- 30" easy run
2)4 sets for quality, 90" rest btw sets
- 10-12 paralette push up
- 30" double KB front rack carry
- 10 kettlebell push press, heavy as can
3)15' amrap
- 12 T2B /15 K2E/ 12 V.sit up
- 12 m walking lunge, 2x DB on shoulders
- 30 DU /60 SU
4a)One-arm row 3x 10/10
4b) Hollow hold 3x 20"
1)5' amrap
1' easy row, 6 walk out, 15 m bear crawl
2a)Strict pullup w/ underhand grip (chin up) 4x 3-8 reps
2b)Side plank 4x 20"/20"
3)Squat clean E90" x 2 reps x 5 rounds, same w.
4)Rowing intervall
5 x 2' row/1' rest/walk
Try to do same pace and cal at the 5 rounds.
5)Sandbag deadlift 3x10
1)Warm up with games, animals
2)KB complex : 5 sets same double kettlebell; for quality, but heavy; go unbroken sets; rest just 1 min
- 6 russian swing
- 6 clean
- 6 FSQ
- 6 push press
3)"Half Mikko": 20 min EMOM
Try to go 10-12/15-18 cal each station!
4)5' amrap
- 10 strict T2B
- 10/10 single arm dumbbell strict press
1)5' amrap
- 1' easy row
- 10/10 alternating leg raise, arms in ring (push up position)
- 8/8 dead KB clean@light
- 10 air squat
2) Power clean E90" x 7 rds
2 reps, btw 80-90 % of 1 RM
3) Deadlift 4x5, same w. (~@75-80 %)
4) 5 rounds for time
- 5 front squat (from floor) @45/60 kg
- 12 m handstand walk (or 4 wall climb)
- 40 DU/80 SU
1)3 rounds
- 30 jumping jack + 30 mountain climber
- 15 banded row
- 30"/30" side plank
2)4 sets for quality, 90" rest btw sets
- 10 double DB bench press
- 10 double KB bent over row
- 30" plank
3)3 rounds ft:
- 10 hang power snatch @35 /50 kg
- 15 bar facing burpee
- 15 cal row
4)Windmill 3x10/10 same weight