A) gymn +
20 reps of: @empty bb
- muscle clean
- strict press
- front squat
- high hang squat clean
B) Squat Cleans (no tng)
2*3 @75%
2*2 @80%
1*2 @87%
2*1 @95%
C) Clean Pulls (NO tng!)
2*3 @110%
1*3 @ 115%
D) Max reps of def. Kipping HSPU
(From 2*10/5 kg plate), then
2 sets from the ground : add 1rep to the last week's 70%
E) 5 RFT:
- 40m shuttle run (10m segm.)
- 8 down ups
- 16 V-ups
A) Gymn +
4 RNFT:
- 3 get up Johnie
- 6 alt T2B
- 6 clappin' push ups
- 9 RKC swings @easy
B) EMOM 30' - 5 sets
1) 10 alt pistols
2) 15/11 cal ski
3) 15 KBS @28/20
4) 10 alt pistols
5) 15/11 cal Assbike
6) 7 T2B + 21 DU's
C) Acc : 3 sets :
- 7-10 c2 hamstring curls
- 15"/15" copenhagen side plank
A) gymn +
AMRAP 5'
3 walk outs
12 ankle taps in push up pos.
9 banded pull-aparts
36 jumping jacks
B) max reps weighted strict pull ups, then
@5/2,5kg plate
2 sets : add 1 rep to the last week's 70%
C) AMRAP 7'
10 power cleans
5 box jump overs
10 push presses
5 box jump overs
@42/30
Rest 1'
1 rep max power clean in 3 minutes.
D) 4*3 clean pulls @130% of C
E) ACC. WORK
4*12 alt KB pendlay row
( You choose the weight )
A) gymn +
AMRAP 5'
5 strict press @empty bar
7 air squats
9 sit ups
11 good mornings @empty bar
B) max reps of def. Strict HSPU
(From 2*10/5 kg plate), then
2 sets from the ground : add 1rep to the last weeks 70%
C) 4*5 power snatches ,
climbing from 55% of max
(No tng)
D) EMOM 10' - 5 sets
Odd) 14 facing burpees
Even) 14 front rack reverse lunges @42/30
E) 3 sets:
- 6 deltoid raises
- 8 rear deltoid raises
(U choose the weight)
Sz-V
A) gymn + games
B) AMRAP 36'
/work in pairs/
- 500m Run together
- 40 WB (over the pull up bar, to the partner)
- 30 T2B (A: work while B: hanging)
- 20 partner deadlifts (MM@180 , FF@110 , mixed@140)
- 10 muscle ups
C) 3 sets:
7-13 ab wheel roll outs
26 Y pull down (hollow pos) @easy band
A) gymn +
AMRAP 7'
10 Scorpions
8 Push presses
6 Hanging knee raises (or K2E)
4 Cossack squats
B) Paused Push Jerk (3" at receiving position)
Work up to heavy double in 8'
C) Front Squat
3*6 @ 70%
D) Max butterfly pull-ups, then..
If your score:
- under 30 :
2 sets: 70% of max reps
- over 30 :
2 sets: 60% of max reps
- over 60 :
1 set: 50% of max reps
E) 100 DB thrusters for time
* Every break : 10 T2B penalty
(You choose the weight and u can rest OH or Front Rack possition.)
A) gymn +
AMRAP 6'
3 muscle snatches
3 snatch balances
6 deadbugs
6 down ups
B) squat snatches (no tng)
2*3 @75%
2*2 @80%
1*2 @87%
2*1 @95%
C) snatch pulls (NO tng!)
2*3 @110%
1*3 @ 115%
D) max kipping HSPU
then
2 sets: 70% of max reps
E) AMRAP 6'
2*10m shuttle run
8 burpees
2*10m shuttle run
16 V-ups
A) gymn +
100m tiger walk
*E30" : 1 air squat
B) Work up to max : weighted pistol (both leg)
C) EMOM 12' - 4 sets
1) 10 alt pistols
2) 14/10 cal row
3) 14 push-ups + 4 burpees
D) EMOM 12' - 3 sets
1) 10 burpee-deadlifts @ double DB!!!
(You choose the weight)
2) 14/10 cal ski
3) 50 DU's
4) Rest walk
E) 3-4 sets of : 6-12 hamstring curls on rower
A) gymn + AMRAP 6'
10 scapula pull ups
10 taters @easy KB
B) max strict pull up (no supinated), then
2 sets : 70% of max reps
C) E30" for 12' - 6 sets
1) 3 power cleans
2) 7 box jumps overs
3) 3 stoh
4) 7 box jump overs
@ 75 % of 1 RM clean & jerk
D) 100 KBS @24/16 for time
* Every break : 15 goblet squats
E) Acc.: 4*18 back the neck band pulls
A) Gymn +100m Bear crawl * E30" : 1 burpee
B) max strict HSPU, then
2 sets : 70% of max reps
C) 4x6 Power Snatches, climbing from 50% of 1RM
(no tng)
D) AMRAP 9'
20 air squats
3 burpees
15 air squats
6 burpees
10 air squats
9 burpees
20 T2B
3 burpees
15 T2B
6 burpees
10 T2B
9 burpees
E) acc: 4*6-8 deltoid raises with plates