A) gymn + amrap 5'
10/10 cross body DL
10 alt. v ups
10 jumping squats
B) Emom 8'
5-7 strict pull-up + 5-7 dip
C) E90" for 12' - 8 sets , climbing
2 back squat + 1 btn thruster + 2 push jerk
D) Amrap 14'
7 T2B
14 steps OHWL @24/16 KB
9 K2E
18 alt. KB deadsnatch
E) acc: 150m slam ball/sand bag carry (only bear hug)
Warm-up:
Gymn. + Amrap 6’
12m Walking lunges
12m Broad jump
15 Push-ups
15 R. Swing @ 12-16-20kg KB
A. 3 sets of:
3 TGU - left arm
10 Toes to bar (strict if it possible)
3 TGU - right arm
10 Strict pull-ups
Rest 60-90s. btw. sets
*use moderate KB for TGU
B. Amrap 16’
200m Run
2 Rope climb
8 Thruster @ 60/35kg or 45/20kg
C. Not for time:
Single-Leg RDL x 10/10 reps @ empty BB
Barbell side bend x 20 reps
x 3 sets
Warm-up:
3 Rounds of:
10/10 KB snatch @ easy weight
20 Dead bug
14 Alt. Box steps 40/50cm
A. Tng box jump technic in 5-8 mins.
Then,
EMOM 12’
Odd: 5 Box jump @ as high as possible
Even: 3-5 D-ball or Sandbag over to shoulder
B. Back squat in 8-10 minutes
RX: Heavy single or 1RM
Open: 5x5 reps @ moderate weight
C. Amrap 5’
Max reps KB snatch @ 16/24kg
(SFG style)
Rest 2’
D. For time:
100 Alt. Reverse lunge with 20/10kg plate in zercher hold
Warm-up:
EMOM 9’
Min1: 60s. Skierg
Min2: 20 Alt. V-ups
Min3: 10 GTOH w. Plate
A. 90s. Work / 60s. Rest x 6 rounds
RX:
6 Power snatch @ 60/35kg
Max distance Handstand walk in the remaining time (7.5m segments)
OPEN:
6 Power snatch @ 40/25kg
Max reps wall climb in the remaining time
B. 5 sets of:
RX:
Max reps unbroken strict HSPU
Rest 90s. btw. sets
OPEN:
Max reps unbroken Strict press with 30/17,5kg Barbell
Rest 90s. btw. sets
C. Accumulate:
60s. Dead hang on bar
60s. Glute bridge hold
x 2 sets
Warm-up:
3 rounds of:
- 10m Slow Bear crawl
-10m Slow Tiger crawl
- 5/5 1-arm KB hang squat clean @ medium w.
- 60s. Jump rope (double-unders allowed)
A. EMOM 10’
Odd: 15-20 Unbroken Wall ball 9/6kg
Even: 60s. Recovery Row
B. For time:
3 Bear complex @ 50/25kg
18 Pull-ups
Rest 3:00
3 Bear complex @ 60/30kg
12 C2B pull-ups
Rest 3:00
3 Bear complex @ 70/35kg
6 Bar MU
C. 4x12 Barbell Pendlay row @ same weight
Warm-up:
3 rounds of:
- 10 Inchworm
- 20 Goblet squat w. easy KB
- 60s. Plank
A. In 10 minutes:
RX: Pause front squat heavy triple (2s. pause in the bottom pos.)
OPEN: Pause front squat 6x3 reps , moderate weight
B. For time:
400m Run
Then,
24-20-16 reps of:
Alt. KB snatch @ 16/24kg
Box jump-overs @ 60/50cm
Tc: 10 min.
C. “Ab killer”
“without rest”
25 V-ups
60s. Hollow hold
25 Sit-ups
60s. Plank
Rest 90s.
x 2 rounds
WU: 3-5’ gymnastic
3 rounds:
10 Pushups
60 Single under
10 Scapula pullups
A.
4 rounds:
5 Wall Climb – rest 45” (Open: 3-4 Wall climb)
50 DU – rest 45” (Open: 100 Singles)
8/8 KB Half-kneeling shoulder press – rest 45”
15 Ring row – rest 45” (Open: 10-12 Ring row)
B.
E8’ – 4 sets:
Run 800m
25 Am.swing 24/16kg (Open: 16-20/8-12)
15 Pullups (Open: 12-15 Banded or Ring row)
C.
400m Farmer Carry w/ 2KB
WU: 3-5’ gymnastic
3 rounds:
10 SDHP 20/12kg
10 Jumping squat
10 KB Shoulder press - light
A.
EMOM 15’
0 - 5 min:
Rx: 5 Power Clean & OH @50% 1RM PC&J
Open: 5 Power Clean & OH - light weight
6 - 10 min:
Rx: 4 Power Clean & OH @60% 1RM PC&J
Open: 4 Power Clean & OH - increase appr.10% the weight before
11 - 15 min:
Rx: 3 Power Clean & OH @70% 1RM PC&J
Open: 4 Power Clean & OH - increase appr.10% the weight before
Rest 3’
B.
EMOM 15'
0 - 5 min: 10 Lateral burpee (Open: 8 Lateral burpee)
6 - 10 min: 15 Wall Ball (Open: 12-15 WB)
11 - 15 min: 10 C2B (Open: 8-10 Pullup or 10-12 Ring row)
C.
EMOM 5'
- 30-40” Plank
- 20-30” Rest
WU: 3-5’ gymnastic
3 slow round:
- 10 Slow pushup
- 20m bear walk
- 10 Russian swing - heavy
A.
3 rounds:
Rx: 15 reps Dimmel deadlift @~50% 1RM DL
Open: 12-15 reps Dimmel deadlift - light weight
Rest 90” btw sets
(The Dimmel Deadlift is essentially the top 2/3 of a regular conventional deadlift with a few key differences. Lift the bar off the floor like a normal deadlift using a double-overhand grip. Lower it to just below your knees ( feel a stretch in the hams and glutes) and raise it again. Start slower, then pick up speed with your reps)
B.
EMOM 20"
- 5 Power Snatch 50/30kg (Open: 5 Power Snatch 35/20kg)
- 10 Box-jump overs
- 10 STOH 50/30kg (Open: 35/20kg)
- 10 Front rack reverse lunge 50/30kg (Open: 35/20kg)
- 10 T2B (Open: 8-10 K2E or High knee to chest)
C.
4sets:
30”/30” One-handed KB hold 28-32/20-24kg (Open: 16/12)
30 Russian twist w/MB
WU: 5' gymnastic, then...
4 slow rounds:
- 8 Snow angel
- 4/4 Cossack squat
- 8 OHS with pipe
A.
E2’ - 5sets
RX: Snatch High pull + 2 Squat snatch + 1 OHS @60-70%
Open: Snatch High pull + 2 Squat snatch + 1 OHS practice with light/medium weight
B.
E90' - 4 alt. sets
Odd: 4 Back squat @80% 1RM (Open: 6 - 8 Back squat - medium weight)
Even: 2BMU + 4 C2B + 4 pullups (Open: 6c2b + 4pu or 8-10 pullups)
C.
AMRAP 12'
10 HSPU (Open: 20 Strict Push up)
40 DU (Open: 80 Singles)
20” Hollow Hold