A) gymn + 100m bear crawl
*E30" : 1 down up
B) 3 x 13 strict HSPU
(rx: def, open: Z-press @double KB)
C) E30" until fail
Odd) 1 power clean, climbing
Even) 15 DU's (open: 20" DU practice)
Strat from 40%, add 5/2,5 kg
D/1 30 facing burpees for time TC:2'
Rest 2'
D/2 30 lateral burpees for time TC:2'
Rest 2'
D/3 30 burpees for time TC:2'
E) 100 reps alt. leg raises in plank
A) gymn + 3 rounds
- 10 alt. crab & reach
- 10 alt. reverse lunges
- 30" plank
- 10 ankle taps in push up pos.
B) 3 x 13 UB! strict pull-ups (use optimal band)
C) daily max
1 power snatch + 2 tng squat snatch + 3 ohs
(open:1 power snatch + 2 ohs)
D) Amrap 11'
- 30 box jumps @70/60
- 30 power snatches @35/20
- 30 box jump overs
- 30 hang power snatches
then max burpee box jump overs in the remaining time.
A) gymn + games
B) For time:
- 3-6-9-12-15-18 ! UB ! hang clusters
@70-60-50-40-30-20 for man
@40-35-30-25-20-15 for women
(if U fail in the set, start it again!)
- 6-12-18-24-30-36 cal row (after each set of cluster)
C) accumulate 2 mins L-sit
*every break: 7 v-ups
A) gymn + 3 rounds:
- 60m shuttle run
- 6 jumping squats
- 6 hindu push ups
B) Amrap 20'
400m row
12 alt. shrimp squats
6 m hsw (open: 12 steps HS march)
C) 5x5 banded deadlift, climbing
D) 2 x 35 UB abmat sit ups
A) gymn + amrap 7'
- 10m bear crawl
- 20"/20" 1-legged glute bridge hold
- 7/7 upright row
B) EMOM 16' - 4 sets
1) 8 DB bench press
2) 12 medball squat clean
3) 16 alt. pendlay row
4) 12 abmat sit-ups
C) For time:
5-4-3-2-1 rope climb ascent
50-40-30-20-10 DU's
Tc:10'
D) acc. : 100 reps legs over the parallette
A) gymn + 3 x
10m tiger walk
10 sit ups
5 get up johnie
B)E30" for 30' - 10 sets
1) 6 HSPU (rx:strict)
2) 6/4 cal row
3) 6 burpees
4) 6 slam ball over the shoulder @heavy
5) 6 pull-ups (rx:c2b)
6) 6 cal assbike
C) 5x5 Back squats, climbing
A) gymn + amrap 6'
10 cal easy row
20 deadbugs
B) 5 rft:
- 9 T2B
- 7 Ring dips (open:box dip)
- 5 squat cleans @50-60-70-80-90/35-40-45-50-55
/Rest 1' btw sets/
C) Emom 6'
3 push jerk @ 70%
D) 5x5 tempo (1-1-4-1) strict pull-ups (wide grip)
E) 50 banded pull apart
A. Warm-up: Gymn. + 3 Rounds of:
50 Jumping jack
10 Joga push-ups
10 Empty BB deadlift
20 Air squats
B. “Running clock”
0:00-8:00
“GRACE”
30 Clean&Jerk @ 60/40kg
8:00-22:00
For time:
100 Lateral burpee
Then, in the remaining time
1 rep Max Clean&Jerk
C. Front squat @ go to heavy Triple!
D. “Accessory”
15 Strict T2B
60s. Wall sit hold
x 2 sets
A. Warm-up: Gymn. + 2 sets of:
10/10 Single-Leg box steps
15 Ring row
5/5 Single-arm KB press
1/1 TGU
15 Air squats
B. Amrap 7’
8 Burpee Box overs @ 120/100cm
16 Alt. KB snatch @ 24/16kg
24 Air squats
Rest 3’
Amrap 7’
8 Kipping HSPU
16 Cal Row
24 Alt. Pistol squats
Rest 3’
Amrap 7’
Max reps Wall ball @ 9/6kg
C. Accessory:
60s. Double KB farmer hold @ heavy!
No rest!
Max time dead hand on bar
Rest 2 min.
x 2 sets
A. Warm-up:
15m Tiger walk (2x7.5)
10 V walk in glute bridge pos.
3-5 Strict Pull-ups
10 PVC pass throught
5 Empty BB OHS
x 2 sets
B. For time: TC: 9’
4-3-2 Rope climb
9-7-5 Squat snatch @ 60/35kg
Rest 5:00
C. For time: TC: 11’
4-6-8 Ring MU
9-7-5 OHS @ 70/40kg
D. Deadlift
Heavy single or 1RM!
E. “Accessory”
Dumbbell Windmill x 10/10 reps @ moderate weight
x 3 sets