Warm up: SMR, gymn, shoulder
mob
A)Dumbbell Man Makers + TGU
8 MM+ 4/4 TGU
6 MM + 3/3 TGU
4 MM + 2/2 TGU
2 MM + 1/1 TGU
Increase weight in every roundy
B) Karen: 150 WB for time@6/9 kg
Every break: 10 m bear crawl with 12/20 kg KB
Warm up: SMR, gymn, shoulder
mob
A)Dumbbell Man Makers + TGU
8 MM+ 4/4 TGU
6 MM + 3/3 TGU
4 MM + 2/2 TGU
2 MM + 1/1 TGU
Increase weight in every roundy
B) Karen: 150 WB for time@6/9 kg
Every break: 10 m bear crawl with 12/20 kg KB
Warm up: 4’ AMRAP
- 20 shoulder taps in plank
- 20” reverse plank hold
- 10 russian swing
- 10 scapula pullup
A)OTM 8’
Odd: Weighted strict pullup x 5 (Open: strict pullup or banded pullup)
Even: Strict HSPU x8-10 (Open: kipping or L-sit dumbbell press)
B)Back squat 3x3, same weight
2’ rest
C)For time:
21 squat snatches@50/35 kg
42 push-ups
15 squat snatches
30 push-ups
9 squat snatches
18 push-ups
Open: Power snatch+Air squat (21 PS+21 Air squat)@40/25 kg
Warm up: gymnastic+ 5’ easy running outside+specific warm up for lifting (total ~15’)
A)In EMOM style find daily 1 RM Hang Squat Clean
Every min start with 3 burpee....
Start with 50% of 1 RM, do 6-8 sets
(Open:EMOM 8’ : 3 burpee+ 2 hang squat clean@same weight)
B)Aerob capacity: For time:
-1500 m running (3 total rounds outside)
- 5’ Cardio machine for max distance (you choose, what’s free)
- 150 DU (Open:300 SU)
C)3 sets:
- 25" weighted plank
- 10/10 hip lift in side plank position (with leg lift if'u can)
D)10' stretching
Warm up after SMR: 3 rds:
*250 m easy row
*30” Superman hold
* 30” Plank (Feet in fitball/BOSU, etc)
*20 Alternating Box Step
A) In team of 3 (or 4)~ 3 rds:
Min 1- Dumbbell bench press, alternating x 14-16 reps
Min 2- Split squat x 6/6
Min 3- Kettlebell one-arm row x 8/8
Min 4- Rest
All exercise heavy as possible.
B) 7’ AMRAP:
- 30 Air Squat
- 15 Burpee to target
C) Not for time, but quality:
- 5/5,4/4, 3/3, 2/2, 1/1 Kettlebell Windmill (Increase weight)
+ after every round 10 Kipping T2B (Open: Knee t Elbow) (4x10 reps)
Warm up: gymnastic+ 400 Simple under, every break 20” Active hanging on bar (scapula activation+ body in hollow pos.)
A)Barbell warm up for complex...
Every 90” (6 sets, climbing)
- 1 Strict press
- 2 Push Press
- 3 Push Jerk or Split Jerk
Always from ground.
B)High pull from hang (close grip) 4x8, same weight (~Rx: 45/30 kg, Open 30/20 kg ?)
1’ rest
C)AMRAP 20’ in team of 3 (2 work, 1 always HS Hold (Open: Plank)
- 40 Am Swing (syncron)
- 30 Box Jump overs (together, 1 box)
- 20 PullUp (syncron)
- 10 Burpee (syncron)
- 6 Rope Climb (1 rope)
Warm up: 5’ amrap
- 30 m Bear Crawl
- 20 Scapula Push up
- 30” Plank hold+ 30” Superman hold
In remaining time AMRAP Burpee@ warm up pace
A)3 sets:
- Half kneeling dumbbell hang clean+press x 5/5
- Narrow grip push up x 8-12
- Bottom up KB carry x 20”/20”
90” rest
B)For time: TC:15’
21 deadlifts
Run 400 meters
18 deadlifts
Run 400 meters
15 deadlifts
Run 400 meters
12 deadlifts
Run 400 meters
Weights: Rx: 70/102.5 kg, Open: 45/70 kg
C)2-3 sets: 12 Hollow rock +20” Hollow hold+20 Russian Twist@KB
A) Warm up: games
B) 'Otis'
AMRAP 15'
1 back squat, 1 shoulder press, 1 deadlift
2 back squats, 2 shoulder presses, 2 deadlifts
3 back squats, 3 shoulder presses, 3 deadlifts
Etc.
Use 1½ bodyweight for the squats and deadlifts and ¾ bodyweight for the presses.
C) 5 rounds, in teams of 2
A: planking ,while
B: 2*30m sandbag or slam ball carry
D) 3 rounds of
- 15 Vups
- 15" L-sit on parallette
- 15 sit ups
A)gymn + amrap 5'
- 10 scorpions
- 10 slow bb ohs
- 10 oh sit up
B) E2' for 12' - 6 sets , climbing
6 hang squat snatch
C) 5 ub sets :
- 5 BMU
- 5 C2B
- 5 pullups
- 5 T2B
(Open: 5 pullups (bnd or anyhow) + 10 knee raises)
D) E30" for 14' - 7 sets
1) 7/5 cal row
2) 25 DU
3) 7/5 burpee
4) rest
A)Gymn + 4 RNFT:
- 6 bb thrusters
- 8 bb muscle cleans
- 10 rev lunge
B) E2' for 12' - 6 sets , climbing
6 hang squat clean
C) EMOM 16' - 4 sets
1) 2 legless / 3 rope climb asc.
2) 20-12 pistols
3) 2*6 m HSW ( open : wall walk or lateral hsw around the box )
4) 14 alt. DB! snatches
D) 3 RFT:
- 12 OHS @45/30 (open: bb)
- 6 facing burpee (new open standard)
A)gymn + 3 rnft:
- 3 walk outs
- 6 shoulder taps + 6 hip taps + 6 ankle taps
- 9 x 1 bb good mornings + 1 btn push jerk
B) E2' for 12' - 6 sets , climbing
6 tng push jerk
C) EMOM 8'
1 front squat , climbing
D) AMRAP 20'
200m run ,then
Odd round : max C2B (open : pullup)
Even round : max HSPU