A. Warm-up: Gymn. +
EMOM 16’ - 4 sets
Min1: 15m Bear crawl (2x7.5m)
Min2: 15-18 Kb. Swing @ 20/12kg
Min3: 15-18 Ring or TRX row
Min4: 15-18 Jumping squat
B. Every 2’ x 4 sets
8 Tng Deadlift @ 70-75% of 1RM
*Open/Cross : Double KB deadlift x 10-12 reps
C. For time:
45 Burpee
3/3 TGU @ you choose weight
30 Burpee
2/2 TGU
15 Burpee
1/1 TGU
A. Warm-up: Gym. +
Amrap 6’
25 Double-unders / 50 Simple
10 empty BB muscle snatch
20 Alt. Lunges
15/15s. Single-arm Push-up hold
B. Practice in 5-8 min. (You can choose)
Strict Ring MU
Or
Double-unders
C. In 10 minutes:
RX: 5 Rounds of:
35 Double-unders
15 Power snatch @ 35/20kg BB
In the remaining time:
Max reps Ring MU
Open: 4 Rounds of:
70 Single-unders
15 Power snatch @ 30/15kg BB
In the remaining time:
Max reps Target burpee
D. Accumulate 3 min.
D-ball or Sandbag hold in bear hug @ heavy!
*every brake do 16 Alt. double KB pendlay row
A. Warm-up: Gymn +
EMOM 8’
2 Box jump + 2/2 Single-arm KB clean + Press + 6 V-ups
*Box @ 74/60cm
*KB @ 20/12kg
B. Half kneeling KB Strict press x 6/6 reps @ heavy!
x 3 sets
Rest 60-75s. btw. sets
C. Hang power clean warm-up + technic
Then..
For time:
RX:
50 Box jump @ 60/50cm
40 Push-ups
30 Hang power clean @ 70/45kg
Tc: 12’
*Open weight: 50/30kg
D. “Partner row”
Max distance row in 8 minutes! - you can use only arm!
*partner 90 degree squat hold!
*you can change whenever!
A. Warm-up: Gymn. + 3 sets of:
50 Mountain climbing
10 Hand release push-ups
10 1-Leg Hip thrust + 10s. Hold (left)
10 1-Leg Hip thrust + 10s. Hold (right)
20 Cossack squats (slow)
B. Every 2’ x 5 sets
Back squat x 5 reps @ 77.5% of 1RM
C. Amrap 3’
RX:
1 Bar MU
2 Strict HSPU
3 Goblet squat @ 28/20kg KB
Rest 1:00
x 3 rounds! (3x3 min. Amrap)
Open:
1 Burpee Pull-up
2 Kipping HSPU
3 Goblet squat @ 20/12kg KB
Rest 1:00
x 3 rounds! (3x3 min. Amrap)
D. 8-10 Strict T2B
Then immediately,
60s. Plank
Rest 60s.
x 3 sets
A. 3 Rounds of:
60s. Shuttle Run
10m Tiger crawl - forward
10m Tiger crawl - backward
15 Air squat
15 Sit-ups
B. Practice in 5-8 min. (You can choose one)
Toes to bar
Or
Handstand walk
C. For time:
RX:
10-8-6-4-2 reps of:
Bench press @ you choose weight
Box jump @ 70/60cm
Rest 5:00
10-8-6-4-2 reps of:
Box jump @ 70/60cm
Bench press @ you choose weight
Open:
21-15-9 reps of:
Toes to bar
Burpee
Double KB Clean @ 2x20/12kg
Rest 5:00
REPEAT!
D. “Accessory”
25-20-15-10-5sec. @ without rest!
Hollow hold
Plank
Rest 2:00
x 2 rounds
A. Warm-up:
100 Single-unders
10 TRX Face pull
10/10 Single-Leg glute bridge
45/45s. Side plank
x 3 sets
B. Practice in 5-8 min. (You can choose one)
Ring MU
Or
Double-unders
Then,
1 set of:
Max reps unbroken Ring MU or Max reps unbroken Double-unders
C. 10 Rounds for time:
RX:
3 Ring MU
10m Walking lunges w. Double Kb in front rack 2x24/16kg
Open:
10 Rounds for time:
1 Push-up + 1 Pull-up x 5 reps
2x10m Walking lunges
Cross:
10 Rounds for time:
7 Ground to Overhead w. 20/10kg Plate
4x10m Shuttle Run
D. 3-4 sets of:
20 Alt. KB biceps curl
60s. Superman hold
Rest 60s. btw. sets
A. Warm-up: Gymn +
3 sets of:
10 PVC pass through
10 Reverse Snow angel
10 V-ups
30m Double KB front rack carry @ moderate weight
B. Power snatch - heavy single or 1RM in 8-10 min.
Open: KB snatch or Power snatch practice
C. Snatch high pull x 2 reps @ 100% of B
x 3 sets
D. Amrap 12’
RX:
9 Bar MU
21 OHS @ 42.5kg/30kg
Open:
9 Pull-up
21 OHS @ empty BB 20/15kg
Cross:
9 Ring or TRX row
21 Front squat @ empty BB 20/15kg
D. TGU x 1/1 rep with 5s. pause every pos.
x 3 sets
*you choose weight, focus on perfect technic!
A. 10-15 min. Warm-up games
B. “Strongbody Seven” - Partner workout (i go, you go)
14 Rounds of: (7-7)
7 Deadlift @ you can choose weight
7 Toes to bar
7 Am. Swing @ 20/12kg
7 Burpee
7 Pull-up
7 Goblet squat @ 20/12kg
7 Push-up
C. Stretching
A. Warm-up: Gymn +
Amrap 6’
12 Banded good morning
2 Wall climb + 10s. HS hold
12 KB Taters @ easy KB
B. Power clean - heavy single or 1RM in 8-10 min.
Open: KB clean or Power clean practice
C. Max unbroken reps of: (1-2 attempt)
RX: Strict HSPU
Open: Kipping HSPU or Tng wall climb
D. Amrap 7’
RX:
7 Strict HSPU
14 Box jump @ 70/60cm!
Open:
7 Kipping HSPU or 7 Push press (2xDB or KB)
14 Box jump @ 60/50cm
E. “Core”
20s. Hollow hold
10s. Rest
20s. Plank
10s. Rest
x 8 rounds
A. Warm-up: Gymn. + 3 sets of:
50 Jumping jack
10m Monster walk
10 Push-ups
20 Glute bridge on floor
20 Alt. V-ups
B. Every 2’ x 5 sets
Back squat x 5 reps @ 75% of 1RM
C. EMOM 15’
Min1 - 12/15 Burpee
Min2 - 5 Push jerk
Min3 - 2/3 Rope climb
Weights:
RX: 70/45kg
Open: 50/30kg
D. KB windmill x 10/10 reps @ medium weight
Dead bug x 20 reps @ slow and controlled
x 3 sets