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
A. Warm-up: Gym. +
Amrap 6’
10 empty BB muscle snatch
20 Alt. Lunges
15/15s. Single-arm Push-up hold
B. Power snatch + 2 Snatch balance @ heavy single!
C. Deadlift
3x5 reps @ 70% of 1RM
D. Fort time: (Tc: 8’)
30 OHS @ 40/25kg
30 Cal Row
30 HSPU
Rest 5:00
E. For time: (Tc: 8’)
30 Push-ups
30 Cal Row
30 Burpee
A. Warm-up: Gymn + 3 sets of:
5 Inchworm
10/10 Upright row @ KB
10/10 Half kneeling strict press
10 Ring row
15 Air squats
B. Strict press - from rack
4x6 reps @ same weight
*Try to heavier than last week
C. “Karen”
For time:
150 Wall ball @ 9/6kg
*Target time: sub 6’
*TC: 12’
D. “Core”
5 x 1 min. Plank
Rest 1:00 btw.
A. Warm-up: Gymn. + 3 sets of:
50 Mountain climbing
10 Hand release push-ups
10 1-Leg Hip thrust + 10s. Hold (left)
10 1-Leg Hip thrust + 10s. Hold (right)
20 Cossack squats (slow)
B. Warm-up for Clean & Jerk in 5 minutes
Then..
Clean & Jerk @ 1RM
C. EMOM 10’
Clean & Jerk x 1 rep @ 75-80% of 1RM
D. 3 Rounds for time:
12 Burpee Toes to bar
6-6 Single-arm Hang clean + Jerk
24 Abmat Sit-ups
12 Alt. Pistol squat
Tc: 12’
E. Accumulate 2 min.
Hollow hold
A. Warm-up:
Gymn. + Amrap 12:00
60s. Shuttle Run
10/10 Single-arm Russian swing
12 Burpee
30/30s. Side plank
B. 5 Rounds, Not for time:
3 Front squat @ heavy!
5 Strict HSPU
*Open: 7 kipping HSPU / 9 Push-ups
C. 10 Rounds for time:
10 Alt. DB snatch @ heavy!
10 Box Jump-overs @ 60/50cm
Tc: 15 min.
D. Accessory:
10/10 Windmill
10/10 Upright row
20 Dead bug
x 3 sets
*use Kettlebell or Dumbbell
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