A. Warm-up: Gymn. + Amrap 6’
50 Jumping jack
10 Alt. Shoulder taps in push-up pos.
10 Alt. Knee taps in push-up pos.
10 R. Swing @ as powerfull as possible
10 Sit-ups
B. Practice in 8-10 min. @ you can choose your weakness
Handstand hold
Wall climb
Handstand walk (obstacle)
C. For time: TC: 9’
21-15-9 Deadlift @ 85/50kg
42-30-18 Abmat Sit-ups
Open weight:
60/35kg
D. “Accessory”
3 unbroken TGU - left arm
3 unbroken TGU - right arm
15-20 Band pull apart
x 3 sets
A. Warm-up:
60s. Shuttle Run
15 Reverse snow angel
10/10 Upright row @ KB or DB
30/30s. Side plank
x 3 sets
B. Warm-up for Snatch 3-5 min.
Then..
For time:
10-8-6-4-2-4-6-8-10 Tng Power snatches @ 50-55% of Snatch 1RM
TC: 10’
C. For time: TC: 8’
RX:
21 Pull-ups
15 C2B
9 Bar MU
*5 Burpee Ground to Box over btw. @ 120/100cm
Open:
21-15-9 Pull-ups
*5 Burpee Box jump-overs btw. @ 74/60cm
D. “Accessory”
25 Hollow rock
25 Arch rock
x 2 sets
A. Warm-up: Gymn + 3 sets of:
100 Single-unders
10 TRX row
10 Tuck jump
10 Joga push-ups
B. Double KB push press
2x5 reps @ warm-up
4x5 reps @ working sets, heavy!
C. Ring or Box dip x 6-8 reps
TRX face pull x 6-8 reps @ pause 2s. at the top pos.
x 3 sets
D. EMOM 16’
Min1 - 15/12 Cal Row
Min2 - 20/15 Empty BB Thruster 20/15kg
Min3 - 70 DU’s / 110 SU’s
Min4 - Rest
A. Warm-up: Gymn. + 3 sets of:
10m Bear crawl
10m Monster walk
60s. Plank
20 Air squat
B. Every 2’ x 5 sets
Back squat x 5 reps @ 80% of 1RM
C. Every 3’ x 5 sets
RX:
21 Toes to bar
15 Push-ups
9 Hang power clean @ 50/30kg
Open:
21 K2E or Tuck-ups
15 Push-ups
9 R. Swing @ 24/16kg
D. 10/10 Single-Leg RDL @ use KB or DB
20 Hip Thrust on floor
x 3 sets
A. Warm-up: Gymn. + In pairs:
300m Row
*partner shuttle Run
20 Alt. Shoulder taps in plank pos. (Face to face together)
x 4 rounds (2/2)
B. “Partner wod” Tc: 25’
For time:
50-40-30-20-10 Burpee Box jump-overs @ 60/50cm (for 2 person)
15 Syncron Thruster with plate + 15 Syncron Sit-ups btw. sets
C. “Accessory”
12/12 KB Side bend
30 Russian Twist @ Plate or KB
40s. Reverse Plank hold
x 3 sets
A. Warm-up: Gymn +
3 Rounds of:
10m Monster walk (5-5m)
5 Inchworm
15 Air squat
15 GTOH with plate 5/10/15kg
B. “BIG CLEAN COMPLEX”
@ warm-up + only 2-3 attempt in 10-12 minutes.
*High hang squat clean + Hang squat clean + Tng squat clean + Push press + High hang squat clean + Hang squat clean + Tng squat clean + Push Jerk + High hang squat clean + Hang squat clean + Tng squat clean + Split Jerk
C. For time: Tc: 8’
RX:
3-2-1 Legless Rope climb
6-4-2 Sandbag or D-ball over to shoulder @ 70/50kg
Open:
3-2-1 Rope climb
6-4-2 Sandbag or D-ball over to shoulder @ easy weight
Cross:
5-4-3-2-1 Strict pull or Banded strict pull-up
10-8-6-4-2 Sumo Deadlift high pull @ with Kettlebell
D. “Accessory”
Rear delt fly with plates x 8-12 reps
Side plank x 45/45s.
x 3 sets
A. Warm-up: Gymn. +
EMOM 16’ - 4 sets
Min1: 15m Bear crawl (2x7.5m)
Min2: 15-18 Kb. Swing @ 20/12kg
Min3: 15-18 Ring or TRX row
Min4: 15-18 Jumping squat
B. Every 2’ x 4 sets
8 Tng Deadlift @ 70-75% of 1RM
*Open/Cross : Double KB deadlift x 10-12 reps
C. For time:
45 Burpee
3/3 TGU @ you choose weight
30 Burpee
2/2 TGU
15 Burpee
1/1 TGU
A. Warm-up: Gym. +
Amrap 6’
25 Double-unders / 50 Simple
10 empty BB muscle snatch
20 Alt. Lunges
15/15s. Single-arm Push-up hold
B. Practice in 5-8 min. (You can choose)
Strict Ring MU
Or
Double-unders
C. In 10 minutes:
RX: 5 Rounds of:
35 Double-unders
15 Power snatch @ 35/20kg BB
In the remaining time:
Max reps Ring MU
Open: 4 Rounds of:
70 Single-unders
15 Power snatch @ 30/15kg BB
In the remaining time:
Max reps Target burpee
D. Accumulate 3 min.
D-ball or Sandbag hold in bear hug @ heavy!
*every brake do 16 Alt. double KB pendlay row
A. Warm-up: Gymn +
EMOM 8’
2 Box jump + 2/2 Single-arm KB clean + Press + 6 V-ups
*Box @ 74/60cm
*KB @ 20/12kg
B. Half kneeling KB Strict press x 6/6 reps @ heavy!
x 3 sets
Rest 60-75s. btw. sets
C. Hang power clean warm-up + technic
Then..
For time:
RX:
50 Box jump @ 60/50cm
40 Push-ups
30 Hang power clean @ 70/45kg
Tc: 12’
*Open weight: 50/30kg
D. “Partner row”
Max distance row in 8 minutes! - you can use only arm!
*partner 90 degree squat hold!
*you can change whenever!
A. Warm-up: Gymn. + 3 sets of:
50 Mountain climbing
10 Hand release push-ups
10 1-Leg Hip thrust + 10s. Hold (left)
10 1-Leg Hip thrust + 10s. Hold (right)
20 Cossack squats (slow)
B. Every 2’ x 5 sets
Back squat x 5 reps @ 77.5% of 1RM
C. Amrap 3’
RX:
1 Bar MU
2 Strict HSPU
3 Goblet squat @ 28/20kg KB
Rest 1:00
x 3 rounds! (3x3 min. Amrap)
Open:
1 Burpee Pull-up
2 Kipping HSPU
3 Goblet squat @ 20/12kg KB
Rest 1:00
x 3 rounds! (3x3 min. Amrap)
D. 8-10 Strict T2B
Then immediately,
60s. Plank
Rest 60s.
x 3 sets