Warm up: gymn+ tabata: down up with jump up
1)KB Clean + push jerk practice+ up to heavy 1-1 RM from ground in 5-6’
2)Deadlift E2’
Heavy 3 rep x 5 rounds near ~ 85% or more of your 1 RM
(Open: 5x5, same w.)
3)12' AMRAP
- 20 Russian Swing *
- 15 Box Jump Overs
- 10 V-Sit Up
- 5 T2B **
* Rx:24/28 kg, Open: 24/16 kg
** Open: 10 knee to elbow
4)1 round/ always 1’ work:30” rest
- superman hold
- reverse plank hold
- tiger crawl hold
- opposite arm-leg raise in tiger crawl pos
Warm up with gymnastics + in team of two 4’ AMRAP cal row@ easy, changing always after 10 cal
1)KB snatch practice+ up to heavy 1-1 RM from ground in 5-6’
2)Front squat E2’
Heavy 1 rep x 5 rounds near ~ 90% or more of your 1 RM
(Open: 5x3 )
3)4 rounds FT@ KB 1 arm *, TC: 18’
5 swing + 5 clean Left then Right
5 lunge + 5 FSQ Left then Right
5 snatch + 5 push jerk Left then Right
10 burpee
30 DU **
* Rx: 20/16 kg, Open: 16/12 kg
** Open: 50 SU
4)1 round/ always 1’ work:30” rest
- hollow rock
- Thuck up
- strict sit up/plate
- atomic sit up
A) In 50 mins
(Part A)
'Dork' 6rft
60 DUs
30 kbs @24/16
15 burpees
(Part B )
1RM Squat Clean
in the remaining time
Gymn + wu
A) 5 sets (each side)
2 candlestick roll to pistols + 6-12 pistols
(Don't touch the ground with the other leg)
B) EMOM 30' - 6sets
1) 13/10 cal ski
2) 5/5 kb snatch
3) 13/10 cal row
4) 5/5 kb thrusters
5)30" wall sit
Gymn + wu
A) work up in 9'
1 power clean + 3 tng push jerks
B) 3*20 bsq from the ground , climbing (in 10')
C) amrap 8
4,8,12...
Wb
Db kb clean
D) 100 abmat situp for time
Gymn + wu
A) E90" for 7'30"
8 s pull ups , immediately into 16 ub ring rows
B) 5*10 DL , climbing (in 10')
C) E30" for 16'
1) 8-6 hspu
2) 8 vups
3) 16 DU's
4) 8 KBS @24/16
D) acc 2 mins hollow hold
Gymn + wu
A) work up in 9 mins
1 snatch high pull + 1 low hang power snatch + 1 hang squat snatch
B) 4 sets
1 snatch high pull + 2 low hang snatch high pull @110-120% of max A
C) 5 rounds of
21 hang power cleans
15 ohs
9 facing burpees
30" rest walk
@ empty bb
D) 5*10 windshield wipers + 8 oh sit up
Empty bb
Gymn + wu
A) E90" for 7'30" - 5sets
8 shoulder press @50-40/35-25, immediately into 16 UB push ups
B)3*20 fsq , climbing (in 10')
C) E30" for 16' - 8sets
1) 8 pull ups
2) 6 target burpees
3) 8 T2B
4) 6 box overs
D) 60 bb side band
A. Warm-up:
5 Inchworm
10/10 Suitcase DL @ 12/16kg
5/5 Single-arm KB Thruster 12/16kg
60s. Plank
x 3 sets
B. Every 6’ x 5 rounds (30 min.)
25 Wall ball @ 6/9kg
20 T2B
15 Power snatch @ 42,5/30kg
C. Core
20 Banded good morning
No rest!
60s. Superman hold
Rest 1’
x 3 rounds
D. Stretching
A. Warm-up:
60s. Shuttle run
15 Russian swing @ moderate weight
15 Goblet squat @ moderate weight
15 V-ups
x 3 rounds
B. Squat clean + Front squat - daily max!
C. For time:
21-15-9
Pull-ups
Burpee box jump-overs @ 60/70cm !
Tc: 8’
D. Single-arm Front rack KB carry x 25/25m @ moderate/heavy weight
Side plank x 30/30s.
Rest 60s.
x 3 rounds