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
Wu: Gymn+ shoulder and elbow mobility
A: 3 light rds
- 10 hand climb+ snow angel
- 10 get up jhonnie
- 10 plank to push up
- 5 burpee+ air sq
B: 5x3/3 Turkish Get Up
climbing to heavy
C: 8 min HSPU, Pull Up, MU practice
D: E2MOM x6
- 5-8 kb snatch left arm
- 10 K2E
- 10 Wall ball
- 5-8 kb snatch right arm
E: then AMRAP SMR
Wu: Gymn+hip,ankle, shoulder mobility
3 light rds
15 easy band pull
10 cat
A:7x2 snatch balance climbing heavy,
Open: focus technik
B: Amrap 12'
1-2-3-4...etc
Thruster 40/30kg
Lateral burpee
Am swing
C:3rds
10/10 windmill
10 sttb
D: Streching, SMR
Wu: Gymn+
Amrap 7'
20 dead bug
20 invers dead bug
10 squat rock
30 jumping jack
A: 10 min
Hspu, Hand stand walk practice
B: Emom 30'
- 50 du/ 100 simple
- 12 alt box step w. du heavy kb
- 15/12 cal row
- 10-15 hrpu + 15-20 air sq
- 30 sec hollow rock
C: Streching, SMR
Wu: Gymn +Hip and Shoulder mobility
A: 3 light rds
12 shoulder taps (hspu position)
10 tempo air sq 5211
8 bb sq clean
12 "S"
B: In 10 min
RX: Find your heavy complex, Open: focus on technics
1 power clean +1 hang sq clean +1 power jerk
C: Every 3 min x 5 (15 min)
3 cluster Rx:70/50,, Open: 50/35
5 front sq
7 bar facing burpee
9 C2B Open: pull up / ring row / inverted row
D: 3rds
15 ab wheel
20 good morning w. band
no rest
STRECHING and SMR
Warm up: gymnastics
A)TRX complex: 3-4 sets:
- 8-10 hip lift
- 10 mountain climber
- 5-7 push up
B)10’ min gymnastics practice
C)5 rft:
- 5/4/3/2/1 Bear complex with increasing weighz
- 12 bar facing burpee
- 24 air squat
- 12 abmat sir up@ medball
- 3 rope climb/2 legless
D)3 rft:
- 8/8 russian twist@ kettlebell
- 20 hollow hold
- 20” superman hold
Warm up: 5' AMRAP:
* 20" push up hold
* 10 shoulder taps in HS hold ( Open: in push up pos.)
* 12 alternating pistol squat
* 8 wall squat
A)Strict press 3x2 (not tng), same weight with 90" rest btw sets
B)Back squat E2 for 10'
3 reps@ ~ 85-90% of 1 RM
C)In team of 2, for time, TC: 15'
* 2,000-meter row
* 100 GTOH@ 15/20 kg barbell
* 60 pull-ups