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
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