A. Warm-up:
Gymn. + Amrap 8’
45s. Jump Rope
10 Down-ups
20 Alt. V-ups
B. Double-unders practice in 5-8 min.
(If you can, accumulate 300reps)
C: Emom 8
- 16-20 kneelig see saw kb press
- 4-12 chin up
D. Metcon
10 Rounds for time:
10 Alt. DB snatch @ 22.5/15kg (RX 30/20kg)
10 Burpee
Tc: 20’
E. Acc:
10 Alt. DB Row in Push-up pos.
20 Alt. Pistol squat to Box @ 40cm
x 3 sets
A. Warm-up: Gym. +
7.5m Walking lunges - Forward
7.5m Walking Lunges - Backward
10 Medball Squat clean
10/10 Side Rotation in Side plank
x 3 sets
B. EMOM 5’
Hang squat clean x 6 reps @ 30/20kg
C. Hang squat clean @ climbing heavy
D. Deadlift
6x2 reps @ 75% of 1RM
E. For time:
10 Toes to Bar / K2E
15 Push-ups
20 Toes to bar
15 Push-ups
30 Abmat Sit-ups (PVC behind your neck)
15 Push-ups
40 Abmat Sit-ups (PVC behind your neck)
15 Push-ups
A. Warm-up: Gymn. +
60s. Cardio machine / Row
15 Air squats
60s. Frog pos. stretch
15 Hollow rock
x 3 sets
B. Every 3’ x 5 sets (15 min.)
10 Cal Row
3 Wall climb
20 Russian swing @ heavy!
Rest 3:00
C. Every 3’ x 5 sets (15 min.)
20 Air squats
5 Strict Pull-ups
10 Burpee
D. Accessory:
10/10 Single-arm Row @ KB or DB
10/10 Side bend @ KB or DB
x 3-4 sets
A. Warm-up: Gymn + 3 sets of:
15m Bear Walk
10 V-ups
10/10 Half kneeling strict press @ KB or DB
30s. Wall Sit hold
B. Barbell Strict press (from ground)
4x8 reps @ heavy weight
C. EMOM 20’
Odd: 15 Wall ball @ 9/6kg
Even: 3 Power clean 75/50kg (open 60/35kg)
D. “Core”
1:00 Dead hang on bar (active)
1:00 Plank
1:00 Rest
x 3 sets
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