A. Warm-up:
50 Jumping jack
10 Ring Row
20m Walking lunge
10 Hollow rock
x 3 sets
B. Practice in 5-8 min. (You can choose one)
Ring or Bar MU
C. Running clock
0:00-10:00
5 Rounds for time:
3 Ring MU / 4 Bar MU
10m Walking lunges w. Double Kb in front rack 2x24/16kg
10:00-20:00
Amrap 10’
20m Burpee broad jump (2x10m)
40 Air squats
D. Acc.
20 Empty BB High hang muscle clean
20 Empty BB Strict press
60s. Wall Sit
60s. Plank
x 2 sets
A. Warm-up:
250m Row
15 Push-ups
15 Band pull-aparts
x 3 sets
B. For Quality:
21-15-9 reps of:
Floor press @ double KB or DB
Single-arm KB Clean - left arm
Single-arm KB Clean - right arm
*use moderate/heavy KB or DB
C. For quality:
1/1 @ TGU - Heavy KB
30/30s. Side plank
x 3 sets
D. “Rowing”
500m Row
Rest 2’
x 4 rounds
*if you have partner, work / rest 1:1
A. Warm-up:
10 Inchworm
10/10 Single-Leg RDL
20 Hip thrust on floor
10 V-ups
10 PVC pass throught
x 3 sets
B. For time: TC: 20’
400m Run
3 Legless Rope climb
7 Squat snatch @ 80/50kg
*Open: 50/30kg + Regular rope climb
C. Squat Snatch @ heavy single!
D. Deadlift
3x10 reps @ 50% of 1RM
C. Stretching
A. Warm-up: Gymn + 3 sets of:
45s. Plate hops
45s. Handstand hold
45s. Plank
45s. Squat hold (bottom pos.)
B. “Mary” Amrap 20’
5 Handstand push-up
10 Pistol squats
15 Pull-ups
C. Strict press - from rack
3x8 reps @ same weight
*Try to use 65-75% of 1RM
D. Acc.
10/10 KB windmill
30s. Hollow hold
x 4 sets
A. Warm-up: Gymn. + 3 sets of:
15m Tiger walk (7.5 Forward-7.5m Backward)
15m Bear walk (7.5 Forward-7.5m Backward)
10 Kipping swing on bar
20 Air squats
B. Toes to bar practice
Then..
Amrap 1’
Max reps T2B
C. Amrap 11’
50 Double-unders
25 Push-ups
25 Abmat Sit-ups
D. Squat clean + 2 Front squat @ daily max!
E. Stretching
Wu: Smr + gymn + shoulder & hip mobility
A:2 rds
20 m one leg walking romanian kb dl
20 lateral box step overs
40 mountain climbers
40 jumping jack
B: For time
“Apatokbucsuziktoletek”
1000m run
100 du
50 burpee box jump overs 60/50cm
40 Am swing 24/16 open 20/12
30 jumping squat
20 hrpu
10 bar mu open c2b or pull up
20 shspu open kipping
30 one arm ohs 24/16 open 20/12 or goblet squat
40 alt. dead kb snatch
50 burpee box jump (not overs!!)
100du
1000m row
THEN FULL STRETCHING!!!
Wu:Gymn + thoracic & shoulder mobility
A:3 rds
5/5split squat bb thruster
5/5 cossuack squat w easy kb
10/10alt. Deadlift high pull+ press easy dumbell
20 band hip thrust
B:Otm 10’
- 5 bench press (+2,5 ; 5%)
- 16 alt pistol
C:For time
15-12-9-6-3 Thruster
6-9-12-15-18 Cal row
Rx: 40/20 - 50/30 - 60/40 - 70/45 - 80/50 kg
Open: 30/15 - 40/25 - 50/30 - 55/35 - 60/40 kg
D:3 rds
15 barbell ghd extension
20 alt V ups
3/3 turkish get up 24/16 open 20/12
Wu: Gymn + shoulder & wrist mobility
A: 2 rds
1min work 15 sec rest and change
- skierg
- lateral box step over
- wall climb
- bench T-spine mobilization (pvc)
B: Otm 8’
- 3 shoulder press (+5% last week)
- 7-8 bar muscle up open: c2b + ring dip or pull up + push up
C: 5set (unbroken komplex)
1 power clean + 1 push press + 1 push jerk + 1 split jerk (+5% last week) climb
D: Amrap 10’
“Double Kettlebell DT”
buy in:
10 body bluster: 1 burpee+1 pull up + 1 k2e
Then
5 rds
12 deadlift
9 hang power clean
6 push jerk
then
Amrap cal row
Rx:24/16
Open:20/16
E:3rds
8 pendlay row chose weight
8/8 sand bag bulgarian split squat 50/30 open : 40/25
16 ab wheel
Wu: Gymn + hamstring & ankle mobility
A: 5 min agility ladder exercise
2 rds
20 alt one leg hip thrust
15med ball squat clean
10 cat camel
5 get up jhonnie
B:6 set
2 squat clean+3 squat (climb heavy)
C: For time
Rx: 3000m
Open: 2400m
D:3rds
10strict chin pull up
10 ring triceps
10 knee to elbow & toes to bar
stretching
Wu: Gymn + wrist & elbow mobility
A:3 rds
10 scapula push up to downdog
10 face pull Y press with easy band
10 frog jump
10 shoulder taps hs hold position
B: 8min
open hswlk practice
rx:4 rds obstacle hswlk ( last 4 week )
C: Otm 30’
- 8-10 burpee box facing jump 60/50 cm
- 10 front rack lunges 80/50 open 60/40 50/30
- 8-10 c2b open pull up
- 10 thruster du kbs 24/16 open 20/12
- 1-2 legless or rope climb
D: 3 rds
10 hollow rock 10/5 kg plate
20 banded hip thrust
1 min side rotations plank