A. Warm-up:
50 Jumping jack
10 Reverse snow angel + 30s. Plank
10/10 KB snatch (hang) @ 8-12kg
15 Goblet Squats
x 2-3 sets
B. EMOM 5’
10 Overhead Squats @ Empty BB
C. Every 5’ x 3 sets
60 Double-unders / 100 Single-unders
10 Squat snatch 40/25kg
30 Double-unders / 50 Single-unders
5 Squat snatch @ 60/35kg
D. 3 reps Front squat @ go until 82.5% of 1RM
Then..
Every 90s. x 5 sets
Front squat x 10 reps @ 50% of D
E. Accumulate 3 min.
Double KB Front rack hold @ Heavy!
Wu: Gymn + shoulder & elbow mob
A: Amrap 6'
30 shoulder taps push up hold (rx:20 shoulder taps hs hold position)
10 alt one leg romanian dl high pull w.bb
10 alt cossack sq
30 jump to plate
B: 10 min HSPU/ring mu practice / technic
C: Amrap 20'
2 wall climb
10 thruster 30/25 (rx 40/30)
20 cal cardio
4 wall climb
12 thruster
25 cal cardio
6 wall climb
14 thruster
30 cal cardio
D: Acc
50 k2e
E: streching
Wu: gymn + ankle & elbow mob
A: 3 rds
12 lateral box step
30 m bear walk
12 cal skierg
B:10 min
Split jerk technic / practice
C: Metcon
For time
30 hang clean and jerk 30/20 (rx 40/30) basic: double kb/db
30 lateral burpee
30 hang snatch 30/20 ( rx 40/30)
-15 wall climb /hspu (rx strict hspu)
30 hang snatch
30 lateral burpee
30 hang clen and jerk
D: Acc:
2x 50 Unbroken superman raises
E:streching
Wu: Gymn+shoulder mob
A: Amrap 6'
6/6 scorpio
10/10 one leg hip thrust
5 down up
10 /10halo
B: shoulder press
5x8
C:"Dumbell party"
Amrap 18'
10 left arm push press
10 burpee box step overs w. dumbell
10 right arm push press
200 m ↔️Inga run (10m) a 250 m row
20 alt hang clean and jerk
10 ohs lunges step left arm
10 burpee wall ball shot
10 ohs lunges step right arm
dumbell: 5/7,5/10/12,5/15/17,5/20 (rx22,5/15 kg)
D: Acc
3 rds
10 bb triceps extended
10 bb bench row
Wu: Gymn + Thoracic mobility
A: 3rds
6 tempo kb suitcase deadlift 3131
6/6 one arm kb dead clean
10 scapula pull up
10 frog bridge
6 russian baby maker
B: Clean& jerk complex
10 min
1 power clean + 1 hang sq Clean + 1 Front squat + 1 jerk climbing @heavy
C: Metcon
5 rds
3 rope climb / 9 burpee pull up
5 squat clean 50-80/30-55 basic heavy double kettlebell
400 m run / 500 m row
D: Acc
2x30-40 unbroken V-ups
E: Streching
Wu: Gymn+shoulder mob
A: Amrap 6'
5 get up jhonnie
10 hip thrust
5 wall walk
10 gtoh 10/20 plate
B: 5 min
Double under practice (rx triple under)
C: Snatch
1 power + 1 squat + 1 ohs climbing heavy
D: Metcon
5 rds
60 du
5 muscle up / 10 c2b/ 15 pull up
5 snatch 40-60/25-40 kg (basic double kettlebell)
E:Acc
3 rds
10 bb biceps curls
10 bb romanian dl
Wu: gymn+full body dynamic mob
A: 2 rds
3 min cardio machine
10 wall walk
10 burpee pull up
B: Dinosyius
40 du box step
100 du / 200 su
40 db thruster
100 du
40 db hang clean and jerk
100 du
40 db devil press
db:10/12,5/15/17,5/20/22,5
C: Streching
A: 3 rds
6/6 barbell alt leg hip thrust
20 band pull
20 m skeater walkaing w band
6/6 scorpio
B: E3x5
3 reps front squats @heavy
3 reps deadlift @heavy
C: Metcon
4-5 rds
10 hspu / pike push up
5 snatch 60/40 open 40-50/25-35 basic: du kb
3-5 bar - ring mu / c2b x2
10 oh squats / back squat / fr sq
D: Acc
Emom 12
- 12 bb biceps
- 12 bb triceps
- 12 bb front raises
Wu: gymn+ hamstring mobility
A: 2 rds
20 snow angel
10 wall sq
20 "S"
10 bb good morning
20 dead bug
B: E2mom:
10 barbell bench row choose weight
20 band kb swing choose weight
C:Rowing
3 rds
35/30 cal row
25/20 cal row
15/10 cal row
60 sec rest btw row
D: Acc
3rds
12 dumbell good morning
12 arnold shoulder press
Wu: gymn+ pvc mobility
A: Amrap 5'
50 simple under
10 alt du kb push press 8/12 kg
25 jumping jack
10 goblet squat
B: Every 3 min x5
- 6 back sq
- 4-6 chin strict chest to bar pull up
C: Metcon
for time
21 sumo dl high pull 40/30 open 30/20
50 du
30 hrpu
15 sumo dl high pull 50/35 open 40/30
75 du
30 hrpu
9 sumo dl high pull 60/40 open 50/35
100 du
30 hrpu
D: Acc
4x 30 sec plate hollow hold 10/5
E: streching