Wu: Gymn + elbow & back mobility
A: 3 rds
5 get up jhonnie + burpee
7/7 skater jump
9 trx row
11 med ball squat clean
B: E90 x 6
- 2 squat clean (climbing heavy10 sec btw reps)
- 12-15 push up
C: Run Track
0-6 min: 1000m
6-11min: 800 m
11-15 min: 600 m
15-18 min: 400 m
18-19 min: 200 m
D: 3 rds
10 barbell biceps curls
10 barbell triceps
10 bench press w du kb
30 sec rest btw set
Strech
Wu: Gymn + wrist & thoracic mobility
A: 3 rds
10 scapula pull up
10 shoulder taps in handstand hold
20 jumping jack
20 alt jumping lunges
B: open: kipping and butterfly pull up practice
rx: bar komplex: 1 strict pull up + 1 butterfly pu + 1 c2b + 1 bar mu + 1 t2b x 5set
C: Emom 21’
- 12/15/18 cal row
- 8/10 strict hspu open kipping
- 50 du
D: 2 rds
1 min max reps abmat sit up
1 min max back extension
1 min rest
NWu: Gymn + shoulder & ankle mobility
A: 3 rds
12 “S”
14 frog jump
16 alt romanian kb deadlift 12/16
20 bicylce abs
B:E90’x5
2 position Squat Snatch= 1 snatch floor + 1 hang snatch
10 wall ball 6/9/12/15 kg
C: BSQ
3x1 90%
2x8-10 80%
D: For time
3 rds
7 burpee pull up
9 power snatch 30/40 kg
11 push press 30/40
E:50 unbroken plate striff legs deadlift 10/20
Wu: SMR + games
A: Partner workout
AMRAP
0-10 min
Partner A
25 wall ball
50 du
Partner B
abmat sit up and change
10-20 min
Partner A
30 Am swing 16/24
15 box jump
Partner B
wall sit hold and change
20-30 min
Partner A
10 deadlift 60/100 open 45/80
800 m run
Partner B
burpee
B: full strech & zen mester
Wu: SMR + thoracic & hamstring mobility
A: 45 s work 15 sec change and rest
2 rds
- sumo deadlift high pull w. Kb 12/16
- cat camel
- 90/90 hip mobility
- hip alt thrust
B: E90’ x 8
3 banded deadlift 60% ( focus on technik & speed)
C: For time
buy in: 20 hspu
then
400 m row
20 alt dumbell dead clean & jerk
400 m row
20 alt dumbell dead snatch
400 m row
20 alt dumbell dead cluster
then
out: 20 hspu
D: 3 rds
10/10 windmill
30/30 sec side plank
10 strict ttb
Wu: Gymn + shoulder & ankle mobility
A: 2 rds
40 sec work 20 sec change and rest (1 rd slowly, 2 rds medium tempo)
- skierg
- hip trust
- row
- bird dog
B1: OTM 8’
- 3 split jerk 1 RM 40% - 60%
- 3 - 6 ring or bar mu; open: c2b or pull up + ring dip
B2: 5 set
3 push press + 3 push jerk (last week +5%)
C: For time
3 rds
8 double kettlebell clean & jerk 28/20 open 24/16
16 alt pistol
24 hrpu
32 du
D: 50 unbroken
romanian double arm deadlift with kettlebell 16/12
Wu: Gymn + wrist & elbow mobility
A: 3 rds
10/10 plate shoulder halo
10 bb front rack lunges step + shoulder press
30 mountain climbers
B: E90 x 6
3 hang power clean (climbing heavy)
6 bar facing burpee
C: Run track
Every 3 min 500m x 4
then
every 30 sec 100m x10
D: 3rds
30 m double kettlebell carry 24/28
60 sec slam ball hold 30/40/50/70
30 sec ghd hold
Wu: Gymn + shoulder and thoracic mobility
A: 3 rds
10 scapula push up
1 leg less rope climb
30 sec L sit hold
1 leg less rope climb
10 wall squat
B: 8 min
rx: Obstacle hand stand walk
open:Hand stand walk practice
C:Every 3 min x 7
90 sec max cal row, ski, bike, assault,
and
12-15 ttb open: k2e, V-ups
D: slowly unbroken 80 bird dog
Wu: Gymn+ hip & thoracic mobility
A: Amrap 6’
8 trx or ring W pull
8/8 one leg hip thrust
4 bb high hang squat snatch
4 cossack squat w bb
B:E90’ x 6
2 high hang squat snatch (climbing heavy)
8 lateral burpee
C: BSQ
3x2 85%
2x10 75%
rest 90’
D: 2 rds
20 lateral box jump overs
25 wall ball
20 c2b open: pull up
E: 3 rds
7 chin pull up
14 trx biceps
21 bb good morning
no rest btw sets
Wu: SMR, Gymn
A: “Annie”
50-40-30-20-10
Du
Abmat sit up
3’ rest
then
“Bert”
50 burpee
400 m run
100 push up
400m run
150 walking lunges
400m run
200 air squat
400 m run
150 walking lunges
400 m run
100 push up
400 m run
50 burpee
then
full streching