Gymn: WU: 3 RDS
30" Wall Seat
20 Keeing Hand Cirlce Forward
12 Air Squat
20 Keeing Hand Cirlce Backward
A: Practice 10 min
-hswlk
-ring or bar muscle up
-hspu
-double under
rx: Amrap 10’
10 m hswlk
3 bar mu
5 hspu
50 du
30-45” rest
B: E90’ for 12 -8set
3 power snatch climbing start 40%
C: Metcon:
3 rds
30 bench press 50-60/30-40kg or double kb floor press
30 cal row / 300 m run
D: Acc
3-4 rds
12 hammer biceps curl
12 hummer ext triceps
12 stb
A: gymn + amrap 7'
8 lateral box steps
10 toe touches in push up pos.
12 sit ups
20 jumping jacks
B: E90" for 12' - 8 sets
5 power clean & jerk climbing
C: Metcon
7 rds
5 burpee
7 thruster 40/30 kg basic double kb 20/12
10 cal row
D: Acc
5 sets:
40" glute bridge hold
6/6 single leg RDL @KB
16 face pulls @easy bnd
A: gymn + 3 rnft
4 'hip flow'
6 down ups w/toe touch
8 deadbugs
20 butt kickers
B: 5 sets
5-7 strict pull ups
15 inverted row
30" rest btw
C: Metcon
50-40-30-20-10
- russian swings
- jumping lunges
- mountain climbers
D: Acc.:
2 -3 sets
60 penguin crunches
12 alt. V-ups
A: gymn + amrap 6'
- 1/1 TGU
- 10/10m monster walk
- 10 scap push ups+ 5 hindu push ups
- 15" hollow hold
B EMOM 10'
2 back squat @ mod. Heavy
C: Metcon
AMRAP 7'
7 HSPU
9 T2B
21 DUBS
D: Strength
5 sets:
7 biceps curl + sh press @dual KB
11 skull crusher @empty bar
E. Acc
3 sets:
30"/30" side plank w/rotation
30 russian twist @10/5 plate
A Gymn
B: AMRAP 30' (with a Partner)
Buy In: 1500 meter Partner Row (750m change)
Then, in time remaining:
Partner A completes
1 round of:
15 KBS @24/16
10 Burpees
5 Ground-to-Overheads @42/30 Partner
B performs: Max Wall Ball Shots Partners rotate each round until team completes 150 Wall Balls
Then, in time reamining: Max distance partner row
C: Acc: 4sets:
30" plank
20" V ups
10" Hollow hols
1' rest
Gymn+ 3 sets
14 dead bugs
14 banded pull-aparts
14 bird dogs
14 alt. lunges
7/7 strict presses
Lifting
7 rounds @moderate weight
/focus on the quality/ /1' rest btw set/
squat clean
1 push jerk
1 front squat
1 split jerks
Metcon
E3' for 24'
First 3':
12 cals row
12 am. swings
15 abmat sit- ups
Second 3':
50 DU's
10 push jerks 40/30
10 T2B's
Stretching
Gymn. + 2 sets
1 min bike/row
8 walkout push- ups
8 cossack squats
8 supermans
8 hollow rocks
EMOM 10' @moderate w.
ODD: 6/8 Bench Presses
EVEN: 6 Deadlifts
Metcon:
For Time
400m Run
3 rounds:
15 KB/DB Russian Swings
15 Lateral Burpees
15 SDHP
15 Goblet Squats
Then
400m Run
Acc:
Leg raises over to Dumbell
3x20
WU. + 2 sets of:
• 5 scapula pull- ups
• 8/8 split squats
• 5 scapula push- ups
• 8 drop squats
Snatch Balance
Practice / 5x3 increasing weight
E2' for 14'
• 5 Hang Squat Snatches @50/35 35/20
• 40 -60 DU's / 80 Single unders
Acc
Not for time
▪︎ 50 saw plank
▪︎ 25 plank jacks
▪︎ 50 plank twists
▪︎ 25 plank jacks
Gymn. + Amrap 8'
• 1 min shuttle run
• 12 dead bugs
• 12 good mornings @plate
• 8 squats
Practice: du, pull up, mu, hspu
Back Squat
3x10 @moderate weight
Metcon:
For time: 15-12-9-6-3
-Burpee
-Shoulder Press @ 40/25
-Pull- up
EMOM 9'
-30 Russian Twists @medball
-20 Sit-ups @medball
-Rest
A. Warm-up:
10 Inchworm
10 Slow reverse snow angel
10/10 Single-Leg Hip thrust on floor
10 Air squats + 20s. Squat pos. hold 90 degree
x 3 rounds
B: Plate strength
3-4 rds
25 front raises
25 biceps curls
25 triceps
25 good morning
(plate 10-20 kg)
C: Metcon
3 rds
300 m run / 400 m row
20 wb 6/9 kg
3 rds
300 m run
10/10 kettlebell c&j 20-32/8-16 kg
3 rds
300 m run
20 t2b
D: Streching