Wu: SMR , hip&shoulder Mobility
A: 3rds
40 m high knee run
20 alt one leg hip thrust
10 down up
5 “W” TRX or ring row (2 sec hold up)
B: Emom 7’
- 1 power + 1 squat snatch (climbing heavy)
- 6-8 c2b, open:kipping, butterfly pull up
C:BSQ:
1x2 85%
1x1 90 %
2x1 90+
2x6-8 80-85%
D: Bottle Rocket
25 burpees
25 power clean 60/40, 50/30
25 burpees
every min 7 wall ball 9/6
E:2 rds
max V-ups
90 sec rest btw sets
Wu: Gymn + smr + mobility
A: 2 rds
12 alt db snatch light
12 med ball cluster
24 bird dog
B. Wodzilla
1 rds
10 du
10 snatch (60/40) open 50/30 crosstraining 25/20/15 kg plate
2 rds
20 du
6 muscle up open: pull up + ring dip or push up crosstraining ring row+ push up
3 rds
30 du
6 c&j 60/40 open 50/30 crosstraining: 25/20/15 plate
4 rds
40 du
6 lunges 60/40 open 50/30 ct: only barbell
5rds
50 du
15 wall ball 9/6 ct 6/4/3
6 rds
16 cal row
6 burpee
C: strech
Wu: Gymn + shaolin
A: 3 light rds
3 turkish get up left
10 supinated ring row
10 hollow rock
15/15 side monster walk
3 turkish get up right
B:E2mom x 5
- 5 Sumo deadlift [1rm dl 65-70%
- 5 bench press [man:body weight/woman0,75%] or floor press, or z press with dumbell, kb
C:Speed& rest
3 rds
12 bar facing burpee
9 t2b
6 cluster 30/42,5 kg
1’ rest
C: unbroken
70 alt du kb on leg romanian dl 8/12
Wu: Gymn + shoulder & elbow mobility
A: 2rds 1:15 work 15 sec rest
- skierg
- hand climb
- 10 m run
- dead bug
B: OTM 8’
- 3-5 shoulder press 1 rm 60-70%
- 3-6 bar or ring mu
C: 5 set
2 push press + 2 push jerk + 2 split jerk (+5% last week)
D: For time
2 rds
15 du kb snatch 16/24
30 cal row
15 burpee box jump
E: 3 rds
15 v-ups + 5/10 kg
15 ghd barbell back extension
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