SMR + Gymn. +
A. AMRAP 10'
20 cals on cardio machine (200 m run if you want)
10 Pushups
15 Air squats
B. 5 rounds of:
16 Alt. floor presses
16 Alt. pendlay rows
/1'30" rest btw sets/
C. For time: 21,18,15, 12...3
Jumping squat
GTOH @20/10 plate
D. 3 sets of:
15 banded face pulls
20"/20" star side plank
A. WU. + Gymn. + 4 rounds:
1' Jogging
10 Am. swings @easy kb
30" Plank
30" Back plank
B. Find your 10 RM tng deadlift in 10'
C. Amrap 10'
1 TG 'up' / left arm
7,5 m OH Walking lunges
1 TG 'down'
1 TG 'up' / right
7,5 m OH Walking lunges
1 TG 'down'
D.
For time: 30 Burpees TC' 1'20"
Rest 2'
For time: 30 Burpees TC' 1'30"
Rest 2'
For time: 30 Burpees TC' 1'40"
Every missed reps: 20 Thrusters penalty @empty bar
A. SMR + Gymn. + Amrap 6'
10-10 Upright rows
8-8 Cross body deadlifts
12 Cossack squats
@easy kb
B. E2' for 14'
40 DU's / 100 Simple unders
2 Power Snatches @70% of 1RM
C. 5 sets of:
6 Snatch grip shoulder presses btn @choose the weight
6-12 Strict pull- ups
D. EMOM 10'
ODD: 10 AB wheel roll outs
EVEN: 45" Ring push- up hold
Gymn. + Hip mobility +
A. 3 rounds:
10 Alt. v-ups
8 Medball clusters @9/6
6 Down-ups
B. 19.1
Amrap15'
19 Wallballs @9/6
19 cals Row
C. Back Squat
5x2-3 reps @90% of 1RM. /2' rest btw sets
D. 4x max unbroken pushup / 1'30" rest btw sets
Gymn + Team Games ⛹️
AMRAP 25'
0:00-05:00
16 cals Row
16 Box jumps
05:00-10:00
16 Thrusters @empty bar
16 Pullups / Ring rows
10:00-15:00
16 Burpees
16 alt. KB snatches @medium weight
15:00-20:00
16 Mountain climbers
16 Russian swings @medium weight
20:00-25:00
16 HRPU's
16 Situps
Then,
Relaxation, stretchin
Gymn. + 3 rounds:
15 m bear walk - 15 m tiger walk
5 low hang power cleans
5 front squats
5 push presses
@empty barbell
A.E30" for 5'
1 C&J @40/25 kg
E30" for 4'
1C&J @50/35
E30" for 3'
1 C&J @60/45
E30" for 2'
1 C&J @70/55
E30" for 1'
1C&J @80/65
Then 1 rep max C&J in 5'
(Open: You choose the weight and increase every round!)
B. 4x3 Clean pull @110% of max A.
C. For time:
15-21-27
Butterfly sit-up
Air squats
D. Stretching + SMR
Gymn. + 3-4 sets:
30 High knee run
30 Mountain climbers
12 Air squats
10 Ring rows
A. Amrap 6'
1-1,2-2,3-...
Strict pullup
Strict handstandpushup
B. 5RFT: TC'25'
400 m Row
20 Walking lunges
12 db KB Hang snatches
(Rx: 2x16/20)
(Open: 2x8/12 or alt. KB Hang snatch)
6 Burpee box jump overs
3 Rope climbs
C. Accumulate 1'30" L-hang
Shaolin warm-up + 3 sets:
1'30" Row
10-10 Cross body single arm deadlifts @DB
50" Plank
A. Amrap 4'
10 Deadlifts @60/40
10 Bar facing burpees
Rest 2'
Amrap 4'
8 Deadlifts @80/55
8 Bar facing burpees
Rest 2'
Amrap 4'
6 Deadlifts @100/70
6 Bar facing burpees
(Open: You choose weight and increase every round)
B. EMOM 10'
ODD: 30 Situps
EVEN: 50 DU's/80 simple
C. 3 Sets: (db heavy KB)
20 m OH carry
40 m farmer carry
SMR + Gymn + 3 sets of:
10 air squats
10 kipping swings
5 muscle snatches @empty bar
A. EMOM 7'
Rx: 1 Squat Snatch @80 % of 1RM
Open: 1 P. Snatch @80% / Sq.Snatch practice @easy weight
B. E3' for 18'
15 T2B's / V-ups
15 Box Jump overs
15 OHS's @42,5/30 / Fr. Squats @42,5/30
C. Core Training
4/5 sets: (@small plate)
10 hollow rocks
10 alt. v-ups
20" arch hold
WU + Hip Mobility + 3 sets:
1' Jogging
10 Cossack squats
4 (single) pull-ups
A. Back Squat E2' for 10'
5x3-4 @87,5
C.
Rx: 4x 10-16 Push- ups , legs on box
Open: 4x 8-14 Simple push-ups (kneeling or @ band)
D. AMRAP 15'
5-5-5-10-10-10-15-...
C2B / Simple Pull-up / Jumping Pull-up
Medball Sit-up
Wallball