A. Gym. + Scapula activation 2 rounds:
20 banded pull- aparts
20" active dead hang
B. Upper body strength 3 sets
5/8 false grip strict ring pull- ups
5/8 ring dips
10 bent over rows @40/50
C. Core strength 4 sets (1’ rest btw sets)
20 GHD sit- ups / 20 weighted butterfly sit-ups
20" L-sit hold on parallette
20 legs over the parallette
D. WOD: AMRAP 12'
5 Push Presses
10 T2B's
5 Thrusters
10 C2B'S
5 Clusters
@double 12/16 16/20/24 KB
A. Gymn. + Activation 3 rounds
20/20 m side monster walk
15 ring rows
10/10 1-leg hip thrusts
B. Weightlifting
7x 1 complex: 1 P.Snatch+ 1 Hang P.Snatch @85-90% of 1RM P.Snatch
5x5 Tempo Back Squats, 3" down @80-85%
C. WOD: 19.3 TC:15' @ 1 heavy dumbell (22,5/15)
61m DB OHLunges
50 DB Box step ups
50 Strict HSPU / Kipping HSPU / Pike Push-ups
61m HSW / 60 Shoulder Taps (in handstand pos.) / 61m Bear walk with dumbells
A. Warm-up Together
B. For Time
Buy-in: 800 m Run or Bike
20 rounds:
5 wall-balls @9/6
3 BMU/ 5 C2B/ 7 Pull-ups
7 SDHP @42,5/30
Cash-out: 800 m Run or Bike
A. Gymn. + 3 rounds:
12 Cossack squats
20" HS hold
20" Hollow hold
B. EMOM 6'
RX: 30" max meters HSW
Open: 30" max rep shoulder taps in HS pos.
C. EMOM 15' @60% 1 RM shoulder to overhead
1 Cluster
2 Front Squats
1 Shoulder to overhead
D. Cooldown
A. Gymn. + 2 rounds:
1' shuttle run /20m segments/
40m bear walks
10 lateral box steps
B. AMRAP 30'
500m row
12 target burpees
16 box step overs @double medium KB (12,16)
20 alt. v- ups
C. Acc. Work 5X
10/10 KB windmills @medium KB
8/8 Bulgarian squats without weight
15 hip extensions on GHD
A. Gymn. + 2 rounds:
1'/1' side plank
40m front rack carry @ double 16/20 KB
40” superman hold
B. Weightlifting
6x1 complex @80 % of power clean max /no tng!!!/
2 P.Clean + 1 Jerk + 1 Low Hang Power Clean + 1 Jerk
C. For time
15-12-9-6-3 Unbroken heavy wall balls @8/9/10/12/15
× after every set 15 Deadlifts 80/55
D. Acc. Work
3x 12-16 skull crushers @barbell
A. Gym. + Scapula activation
B. 3 sets
8-10 Weighted strict pull- ups (same weight)
18 alt. chest supported row @ heavy DB
C. Core strength 3-4 sets (1’ rest btw sets)
20” L- hang hold
15 GHDSU’s / 15 weighted abmat situps
Max rep strict T2B
D. For time: @heavy dumbbell
30 DB Snatch
15 Burpee box jump over 50/60 cm
30 DB walking lunge
15 Burpee box jump over 50/60 cm
30 C2B
15 Burpee box jump over 50/60 cm
E. Stretching together
A. Gymn. + Activation 3 rounds
20/20 m side monster walk
10 scapula pull-ups
12 hamstring curls on trx/ring/fitball
B. Weightlifting
6x1 /2' rest btw sets/
1 Power snatch + 1 Low hang power snatch + 1 hang power snatch @80 % of P. Snatch
4x7 /2' rest btw sets/
Tempo back squat @70-75%
2-1-x-1
C. WOD - AMRAP 15'
15 Kipping hspu's
15 Cals row
60 double-unders
D. STRETCHING
A. Gymn. + 3 rounds:
16 dead bugs /waist on the ground/
8 walkouts + 1 push- ups
12 good mornings @barbell
B. For Time /use your 70-80% of body weight/
21 bench presses
21 bar facing burpees
21 deadlifts
15 bench presses
15 bar facing burpees
15 deadlifts
9 bench presses
9 bar facing burpees
9 deadlifts
C. Stretching. Focus on lower back, hip and chest.
A. Intensive SMR in 8 minute, then 2 rounds:
2' ski, row
30" handstand hold
20" dead hang
20/20 m side monster walk
B. AMRAP 30’
400 m run 1 round outdoor /5 rounds in the corridor
10 burpee box get overs 100/120 cm
5 wall walks
3 ring muscle- ups / 5 bar MU's / 7 C2B's / 9 Pull-ups / 11 Jumping Pull- ups
25 air squats
C. Stretching together