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
A. Warm-up:
EMOM 12’
Min1: 45s. Row
Min2: 12-15 Empty BB Push press
Min3: 45s. Plank
Min4: 12-15 Empty BB muscle snatch
B. Every 2’ x 3 sets
10 Tng Snatch @ you choose weight
*Focus on technic and good form
RX: Squat snatch
Open: Power snatch
C. Tempo OHS x 5 reps @ increase weight
x 3 sets
*Tempo [31X1]
D. “Heavy Reverse Jackie” Tc: 14’
For time:
RX
30 Bar MU
50 Thruster @ 42.5kg
1000m Row
Open:
30 Pull-ups
50 Thruster @ empty BB
1000m Row
E. If you have time:
50-40-30-20-10s.
Hollow hold
Reverse Plank
*without rest!
A. Warm-up:
100 Single-unders
10/10 Single-Leg RDL @ without weight
20 Alt. Shoulder taps in push-up pos.
30-45s. Dead hang on bar
x 3 rounds
B. Romanian Deadlift x 8 reps @ medium/heavy weight
x 5 sets
C. RX: Amrap 14’
90 Double-unders
75 Wall ball @ 9/6kg
60 T2B
45 Push-ups
30 Alt. DB snatch @ 22.5 / 15kg
Open: Amrap 14’
180 Single-unders
75 Wall ball @ 9/6kg
60 K2E or V-ups
45 Push-ups
30 Alt. DB snatch @ 15 / 10kg
D. 3-4 sets of:
15-18 Empty BB biceps curl
15/15 KB side bend @ heavy!
Rest 60s. btw. sets
A. Warm-up:
10 Reverse snow angel
10 Hand release push-ups
10 Hollow rock
10 Jumping squats
x 3 sets
B. Push jerk + Split jerk @ from rack
5 min. Practice
8 min. Go to heavy complex
C. Amrap 7’
3-6-9-12-15...etc. Ground to overhead @ 60/40kg
1 Rope climb btw. sets (RX: Legless)
D. 5 sets for quality:
3/3 TGU @ 24/16kg
15 Kipping HSPU
A. Warm-up:
Amrap 5’
5 Inchworm
10/10 Single-arm R. Swing @ 12/16kg KB
15 Air squat
B. Squat clean + Hang squat clean + Front squat - go to heavy complex in 8 min.
Then..
Every 90s. x 6 sets
Squat clean + Hang squat clean + Front squat @ 80-85% of B
C. Max reps Strict pull-ups x 1 attempt
Rest 2:00
Every 2’ x 3 sets
Strict pull-up x 50% of Max reps
D. Amrap 10’
1 Double KB swing + 1 Double KB clean + 1 Double KB Front squat + 1 Double KB STOH x 5 sets
50 Double-unders
Weights: 2x16/24kg
Open: 2x8/16kg
WU:3-5’gymnastic
2 rounds:
5 Walkout
10 Slow push up
10 Ring row
10 Lunge
A.
C2B/BMU/RMU practice 8 minute
B.
EMOM Death by Cluster
1 Cluster
Start at 40kg male/25kg female
Increase the weight w/ M:5kg, F: 2.5kg in every minute….
C.
AMRAP 25’
25 WB
20 Pullup
15 KB Thruster
10 Bar MU /C2B/Pullup + Dip (on boxes, rings etc)/
15 T2B
20 AM.swing
25 Pushup
WU: 3-5’ gymnastic
3 slow rounds:
- 15m monster walk
- 15 Banded good morning
- 5/5 spiderman and reach
A.
E2’30” – 4 sets
5 Squat clean @70%
Immediately complete 12 T2B
B.
E90” – 4 sets
12 KB floor press
8 Strict pull up
C.
10-9-8-7-6-5-4-3-2-1
Deadlift – same weight as "A".
Lateral burpee
D.
Accumulate 2 minutes Nose to wall HS hold
WU:3-5’ gymnastic
AMRAP 5’ WU pace
10 Jumping squat
5 Empty BB High hang snatch pull
20 DU/ 40 Single
A.
E90” – 6sets
3 Pause Fsq @65% 1RM (2” pause at the bottom)
B.
E5’ – 3 sets
40DU
6 Hang Squat snatch 50/35kg (35/25)
30 DU/60 Single
4 Hang squat snatch
20 DU/40 Single
2 Hang Squat snatch
10 DU/20 Single
C.
3 rounds for time:
16 KB Snatch
30 Wall Ball
Wu: gymn+mobility + zumba + aerobic
A:team of 2
400m/400m human carry
B:team of 3 ......40min tc'
2000m row 666m/666m/666m then 2 people max reps: abmat sit up
50 hrpu syncro
2000m row 666m/666m/666m then 2 people max reps: wall ball
12 rope climb
2000 row 666m/666m/666m then 2 people max reps: syncro am swing
50 syncro burpee
2000m row 666m/666m/666m then 2 people max reps: syncro du snatch
Wu: gymn+ mobility
A: 2rds
25 cal row
25 band good morning
25 hip trust
B: 12 min Find your daily max
1 RM Sumo deadlift
C: For time
50 shoulder press 40 /30/25kg
D:EMOM 20
-15/12 cal skierg
- 3-7 sand bag or slam ball clean+ over to shoulder
- 20 m lunges du kb Rx: oh 24/16 open: front rack 20/16/12
- rest
E: SMR