Warm up: gymn + shaolin in 10’
A) OTM 12’
Odd: Double KB floor bench press x 10-12
Even: Strict pull up x 3-6 *
* Rx: weighted if too easy; Open: with band
B)Fran TC: 10’
21-15-9 reps for time:
- thruster **
- kipping pull up
** Rx:30/40 kg, Open: 20/30 kg or plate
C)Wallball 75 reps for time
every minutes beginning with 25 DU/ 30 SU
D)Roman DL 3x10@barbell+ weight
Warm up:
3 rft:
* 60 SU
* 15 banded good morning
* 5 KB clean+ press (not single arm)
1)"Rower Hell"
Tc' 10 min
100/80 cal row
Start and every min 5/3 leteral burpee
2)Bear complex practice + in 10-12’ up to heavy
3)Back squat 5x3, same weight
2-3’ rest
4)Tabata superman hold
Warm up: gymn+9’ EMOM
Min 1- One-arm ring row x 6/6
Min 2- OHS, facing the wall x 12
Min 3- One-arm hang x 15”/15” *
*Open: 30” active hanging
1)Work up for heavy single in 10-12’:
1 hang squat snatch+ 1 tng squat snatch from ground
Open: power Sn
2)3 rft: 9/6/3 reps/ arm:
single arm KB high pull (9 with left, 9 with right) **
overhead squat (9 with left, 9 with right)**
6,6
3,3
**Rx:20/16 kg, Open: 16/12 kg
3)7’ AMRAP burpee to target
4)Atomic sit up 3x10 reps
Rx:15/10 kg, Open: 10/5 kg
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