SMR + WU with Barbell + A. AMRAP 6':
1' skierg
10 Low hang power clean @empty bar
10 Air squats
30 Mountain climbers
B. Every 45 secs for 9 minutes Clean & Jerk @75/80% of 1RM
C. Clean High Pull
3x3 @100-105%
D. 10 RFT
1 Bear complex Rx: 70/40kg, OPEN: 50/30kg
20 DU's
TC: 15'
A. WU+ Gymn.
3 sets of:
1' Shuttle run (15m)
10 Trx face pulls
10 Lateral box step overs (70/80)
1/1 TGU
B. I go, You go 8/8 rounds
15 SDHP's Open:@16/20 or RX:@20/24,28
12 Box jumps
9 Burpees
TC: 25'
C. Ass. Work
3 sets: 20" L-sit
30 Straight body ceiling-reaching crunches
D. Stretching
Wu+ Amrap 5'
10/10 Upright rows @DB
10 m Tiger Walk
10 Air squats 10 Down-ups
A. In 8-10' Rx: Find your daily heavy Sq. Snatch
Open: Find your daily heavy P. Snatch
B. In 20 minutes:
9 RFT:
11 Pullups
15 Thrusters @empty bar
Max distance row in remaining time.
C. 200 Russian Twists
@heavy kb *every break 5 abmat situps
WU+ Hip mobility + 3x
12 cossack squats
12 alt. KB strict presses @light weight
12 hip thrust
1' plank
A. Back Squat (deload week)
3x10 @50-55%
B.
Rx: 4x 8-16 Ring push ups
Open: 4x 8-16 Simple push ups
C. For time:
100 DU's / 250 Single unders
50 Kipping HSPU / 50 Push presses
40 T2B's / 40 V-ups
30 STOH @50/35 / 30 Am. Swings @16/20
20 Front rack walking lunges @50/35 /@2x12/16 KB
D. Stretching
A. Warm-up:
50 Jumping jack
30 Mountain climber
10 Banded good morning
10 High box steps @ 70/60cm
60s. Plank
x 3 rounds
B. Amrap 10’
10 Box jump @ 60/50cm
5 Kipping HSPU
Rest 3:00
C. Amrap 10’
20 Cal Row
10 Alt. Pistol squats
Rest 3:00
D. Amrap 10’
30 Air squat
15 Burpee
E. 20s. Dead hang
10s. Rest
20s. Superman hold
10s. Rest
x 4-6 Rounds
A. Warm-up: Gymn. +
6x500m Row (women 350m)
*work / rest 1:1
(I go, you go...if you are in couple)
B. “Clean complex”
EMOM 15’
Hang power clean + Hang squat clean + Tng squat clean
*increase weight every 3 min.
C. “Unbroken” - Double KB in front rack
10 Alt. Lunges steps
10m Carry
10 Front sqat
10m Carry
Rest 60-90s.
x 3 sets
A. Warm-up: Gymn. +
EMOM 12’
Min1 - 20 Jumping jack + 10 Hollow rock
Min2 - 8/8 Cross body KB deadlift
Min3 - 40s. D-ball hold in bear hug
B. 3 Rounds, for quality:
12 Dead stop sumo deadlift high pull w. KB
3 Wall climb w. 3s. pause at the top
Rest 60-90s. btw. rounds
C. Deadlift 10RM in 8-10 mins.
*good warm-up and only 2-3 attempt
D. Legless or Regular rope climb practice
Then..
“Team work” (2 or 3 person)
Amrap 5’
Max reps rope climb - anyhow
*Amrap 7’ for team of 3
A. Warm-up:
60s. Shuttle Run
10 Alt. Toe touch in push-up pos.
15 PVC OHS
1/1 TGU @ easy KB
x 3 sets
B. “KB Complex”
1 TGU to the top pos. + 3 KB snatch + 3 KB 1-arm OHS + TGU back to the floor
x 3-3 reps / arm
*climbing weight
C. Amrap 14’
RX:
9 OHS @ 45/30kg
7 Strict HSPU
5 Burpee T2B
Open:
9 Front squat @ 45/30kg
7 Kipping HSPU
5 Burpee T2B
D. “Accessory”
Upright row x 10/10 reps @ KB or DB
Band pull-apart x 12-15 reps
x 3 sets
A. Warm-up: Gymn + Amrap 8’
50 Double-unders / 100 Single-unders
10 Reverse snow angel
5/5 Half kneeling KB strict press @ easy
10 Kang squat @ without weight
B. Max unbroken Double-unders
*only 2-3 attempt
C. “DT” with box
5 Rounds for time:
1 Round of “DT”
15 Box jump @ 60/50cm
Tc: 15’
Weights:
RX: 45/30kg
Open: 30/20kg
“DT”
12 Deadlift
9 Hang power clean
6 Stoh
D. “Accessory”
Banded good morning x 20 reps
Handstand hold x 60s.
x 3 sets