Wu: Gymn + hamstring mobility and active
A: 2 rds
20 bird dog
20 dead bug
20/20 kb halo 8/12 kg
20 ring row
B: E4mom x5
- 10-12 du kb floor press (heavy)
- 10 sttb
- 10-12 du kb row
- 10/10dumbell triceps kick
C:Metcon
"DORK"
6rds
100 simple ( rx 60 du )
30 kettlebell swing 12/16 (rx 16/24)
15 burpee
D: Streching
Wu: Gymn + thoracic mobility
A: 2 light rds
-10//10 one arm kb sumo dl high pull
-20 med ball sq clean
-20 push press du easy kb
B:For Time
15-12-9
- Hang squat clean 35/25 (rx 45/30)
- Push press 35/25 (rx 45/30)
- T2b
2' min rest
9-6-3
- Hang squat clean 45/30 (rx 60/40)
- Push Jerk
- Pull up / C2b / (rxBar mu)
Then
4 min climbing heavy hang squat clean
C:Acc
3 set
- 15 barbell hip thrust
- 15 ohs barbell sit up
D: Streching
Wu:gymn+dynamic full body mobility
A:2 rds
20/20 windmill
30 floor press kb choose weight
B: For Time
Team of 2
10 rds
10cal aab
10 wb
2' rest
10 rds
10 cal row
10 burpee over row
C:for time 50 ttb
D: strech
Wu: Gymn + wrist & shoulder mob
A:3 rds
12 lateral box steps
12 kb tatters 8/12/16
12 slam ball floor shoot 8/9/11/12kg
B: Banded deadlift
8x4 climbing weight
C: "SB CIRCUIT"
2rds
1:30 work- 30 rest and change
1station: skierg max cal
2station: alt. du snatch 10/12,5 ( rx: 15/22,5 )
3station: max cal assault bike
4station: sand bag/slam ball over shoulder 18/25/30/35/40/50/55/70
5station: Burpee box jump over 100/120 cm
6station: REST
D:Acc
3 rds
20 GHD Extension
10 sttb
Wu:gymn+hip mobility
A: 3 rds
20 alt leg hip thrust
10/10 half knee shoulder press
20 dead bag
B: For Time
4rds
444m row
4 c&j
1rd:60%
2rd:65%
3rd:70%
4rd:70%+
Then
4 min
1 reps climbing heavy c&j
C:Power Metcon
12-9-6-3
Strict pull up (open ring row)
Deficit push up
Sttb (v-ups)
Ring dip (box dip)
D: Strech
Wu: Gymn+ Full body dynamic mob
A: 3 rds
7 tempo kb deadlift left arm (3131)
14 alt v-ups
7 tempo kb deadlift right arm
14 knee to elbow ( plank position on ring)
B: E3MOM x 4
- 7 front squat choose weight
- 7-10 chin up / pull up / ring row
C: Metcon
For time:
10-8-6-4-2
Burpee + double kb snatch @ heavy
btw every rds 100 double unders /x2 simple
1 min rest
10-8-6-4-2
Burpee + double kb c&j @ heavy
every rds btw 100 m shuttle run ↔️10 m
D: Acc
3 rds
8 du kb bent over
8 barbell triceps
E: Streching
Wu: gymn+ wrist mobility
A: 3 rds
12 cat camel
12 alt scorpio
12 alt ohs reverse lunges (close grip)
12 band pull
B: Snatch (climbing)
10 tc’
snatch pull+ power snatch+ hang snatch pull+ hang snatch+ ohs
C: Metcon
For time
2 rope climb (rx legless)
30 hang snatch 40/25 ( open 30/15, basic double kettlebell)
15 hspu
3 rope climb (rx leg less)
20 hang snatch 50/35 (open 40/25)
12 hspu
4 rope climb ( rx leg less)
10 hang snatch 60/40 (open 40/30)
9 hspu
D: Acc
60 weighted sit up
E: strech
Wu: gymn+thoracic mob
A: 3 rds
30 m kb front rack carry
30 sec parallette L-sit hold
20 plank to push up
20 jump lunges
B: E2mom x5
Odd: 10 kb or db floor press
Even: 10 inverted row
C: Metcon
3 rds For time
30 Am swing 32/28/24/20/16/12/8kg
40 cal row
20 kb taters
D: Accessory
100 arch rock every rest 15 band good morning
E: Stretching
Wu:gymn+ankle mobility
A:2 rds light
20 lateral box over step
20 V ups
20 m bear walk
20 hrpu
B: 5x4 push jerk (no tng) focus techik
C: Metcon
21-15-9
Cal row
Thruster 50/35 (open30-40/20-25)
Ttb
2 min rest
15-12-9
cal row
burpee over row
D:Tabata:Hollow rock
E: streching
A: 3 rft
12 “s”
10 russian babymakers
8 kb halo
B: Power
10-9-8-7-6-5-4-3-2-1
Double kb- db Shoulder press
3-5 chin up
C: Metcon
Amrap 20’
50 gorilla row
40 triceps band
30 alt biceps curls
20 burpee
10 strict ttb
D: Lunge
5x 20 cal row
30 sec rest btw sets