A. Warm-up: Gymn. + Hip mobility
Then..
Amrap 8’
12m Duck walk
12 Cossack squats
12 HR push-ups
12 Band pull-apart
B. Squat clean + Front squat + Jerk @ go to heavy!
C. For time:
25-20-15-10-5 Push Jerk @ 42.5/30kg
*10 Front Squats after each set
Tc: 9’
D. Accessory:
25 Banded pull down
60s. Plank to push-ups
15 Empty BB biceps curl
x 2-4 sets
E. Stretching
A. Warm-up:
1:00 Cardio machine / 200m Run
10/10 Single-Leg RDL @ use KB or DB
20 Steps walking lunges
20 Alt. V-ups
30s. HS hold
x 3 rounds
B. Handstand push-up practice
RX: Def. Strict HSPU 5x3 reps
C. Every 4’ x 8 Rounds (32min.)
20m Double KB or DB Front rack walking lunge @ 2x22.5/15kg
15/12 Toes to bar
25/18 Push-ups
*Open:
20m Double KB or DB Front rack walking lunge @ 2x15/10kg
12/10 Toes to bar
18/14 Push-ups
D. Accessory:
Single-Leg glute bridge hold x 30/30s.
Bottom of squat hold x 60s.
KB Side bend x 15/15 reps
x 2-4 sets
A. Warm-up: Gymn + 3 sets
30/30s. KB bottom up carry @ easy
10/10 Split squats + 10 Air squats
3-5 Strict Pull-ups
30-45s. Handstand hold
B. Every 90s. x 7 sets @ you choose weight!
3 Power clean + 6 Push press + 9 Back squats
C. For time: TC: 9’
21-15-9 Thruster @ 42.5/30kg
4-3-2 Legless Rope climb
*Scaled: Regular rope climb
D. Accumulate 3 min.
Wall Sit hold
A. Warm-up: Amrap 6’
30 Jumping jack
10 Alt. Shoulder taps in push-up pos.
10 Alt. Knee taps in push-up pos.
10 Sit-ups
B. Practice in 8-10 min. @ you can choose your weakness
Handstand walk
HSPU
Handstand hold
C. In 12 minutes:
2K Row
In the Remaining time: Max reps HSPU
Rest 5:00
D. In 12 minutes:
1Mile Run (1600m)
In the Remaining time: Max reps Burpee
E. Abmat Sit-ups x 25 Unbroken reps
x 3-5 sets
Rest 60s. btw.
A. Warm-up:
60s. Shuttle Run
10 Reverse snow angel
5-5 Scorpion kicks
5 Glute Bridge V walk outs
30/30s. Side plank
x 3 sets
B. Deadlift
3x5 reps @ 75% of 1RM
C. For time: (Rx)
7-5-3 Bar MU
14-10-6 Power snatch @ 60/35kg
Open:
9-7-5 Burpee Pull-ups
14-10-6 Power snatch @ 45/25kg
D. “Accessory”
10/10 Single-arm DB row @ heavy!
45s. D-ball or Sandbag hold (bear hug)
x 2-4 sets
A. Warm-up: Gymn + 3 sets of:
100 Single-unders
10 Ring row
10 Tuck jump
10 Joga push-ups
B. Strict press - from rack
5x4 reps @ same weight
*Try to heavier than last week
C. For time: TC: 3’
75 Double-unders
25 Wall ball @ 9/6kg
Rest 2’
For time: TC: 4’
100 Double-unders
35 Wall ball @ 9/6kg
Rest 2’
For time: TC: 5’
125 Double-unders
45 Wall ball @ 9/6kg
D. Accessory:
1:30 Cardio machine
1:00 Weighted Plank (w. plate)
x 3 sets
*work in pairs
Hétfő
A. Warm-up: Gymn. + 3 sets of:
10/10 Single-arm R.swing @ easy
10 Alt. Box steps @ 50-60cm
60s. Plank
20 Air squat
B. 2 Hang squat clean + 1 Jerk @ go to technical max in 8-10 minutes.
C. Every 3’ x 6 sets
21 Russian swing @ 32/24kg
15 T2B
9 Box jump @ 70/60cm
D. 10/10 Single-Leg RDL @ use KB or DB
20 Hip Thrust on floor
x 3 sets
A. Warm-up: Gymn. + In pairs:
250m Row
*partner plank hold
x 4 rounds (2/2)
B. Dumbbell Snatch practice + 1RM / arm
C. For time:
100 Alt. DB snatch
100 Abmat Sit-ups
100 Down-ups
100 Goblet squat @ DB
D. “Accessory”
15/15 KB Side bend
30 Russian Twist @ Plate or KB
45s. Reverse Plank hold
x 3 sets
A. Warm-up: Gymn +
3 Rounds of:
10m Monster walk (5-5m)
5 Inchworm
15 Air squat
15 GTOH with plate 5/10/15kg
B. Every 4’ x 4 Rounds
75 Double-unders
15 Burpee Box jump-overs @ 60/50cm
8 Thruster @ 60/35kg
C. Tempo Ring Push-up x 6-8 reps
x 4 sets
*[22X1]
D. Side KB Farmer carry x 45/45m
Banded good morning x 15 reps
x 4 sets
A. Warm-up: Gymn. +
EMOM 16’ - 4 sets
Min1: 15m Bear crawl (2x7.5m)
Min2: 15-18 Kb. Swing @ 20/12kg
Min3: 15-18 Ring or TRX row
Min4: 15-18 Jumping squat
B. Rope climb technic + practice in 5-8 min.
C. EMOM 10’
1 Rope climb (Legless) + 3/3 Single-arm KB Thruster (heavy!)
D. Accumulate
1 min. Double KB OH hold
1 min. Dead hang on bar
1 min. Wall Sit
x 3 rounds