Shaolin warm-up + 3 sets:
1'30" Row
10-10 Cross body single arm deadlifts @DB
50" Plank
A. Amrap 4'
10 Deadlifts @60/40
10 Bar facing burpees
Rest 2'
Amrap 4'
8 Deadlifts @80/55
8 Bar facing burpees
Rest 2'
Amrap 4'
6 Deadlifts @100/70
6 Bar facing burpees
(Open: You choose weight and increase every round)
B. EMOM 10'
ODD: 30 Situps
EVEN: 50 DU's/80 simple
C. 3 Sets: (db heavy KB)
20 m OH carry
40 m farmer carry
SMR + Gymn + 3 sets of:
10 air squats
10 kipping swings
5 muscle snatches @empty bar
A. EMOM 7'
Rx: 1 Squat Snatch @80 % of 1RM
Open: 1 P. Snatch @80% / Sq.Snatch practice @easy weight
B. E3' for 18'
15 T2B's / V-ups
15 Box Jump overs
15 OHS's @42,5/30 / Fr. Squats @42,5/30
C. Core Training
4/5 sets: (@small plate)
10 hollow rocks
10 alt. v-ups
20" arch hold
WU + Hip Mobility + 3 sets:
1' Jogging
10 Cossack squats
4 (single) pull-ups
A. Back Squat E2' for 10'
5x3-4 @87,5
C.
Rx: 4x 10-16 Push- ups , legs on box
Open: 4x 8-14 Simple push-ups (kneeling or @ band)
D. AMRAP 15'
5-5-5-10-10-10-15-...
C2B / Simple Pull-up / Jumping Pull-up
Medball Sit-up
Wallball
A. Warm up with Games
B. Partner Wod / For Time
180 Human Carry / change at 30 m
100 Wallballs / change at 10 reps
1500 m Row / ..300 m
75 Burpees / syncron
800 m Run / together
100 Am. Swings / ..10 reps
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