WU: 5' gymnastic, then....
3 slow rounds:
- 10 Empty bar thruster
- 100 Single Under
- 15 Sit up
A. Work up to a heavy set in 10’
Rx: 1 Squat Clean + 1 Hang Power Clean + 3 Front Squats
Open: Practice same complex
B. 3 rounds : (max load)
- 5 UB shoulder press with BB
- 10 step front rack lunges (same weight)
- 20 burpees over the bar
1' rest
C. AMRAP 15’
- 15 pull-ups
- 10 box jumps
- 15 air squats
- 10 box jumps
- 15 T2B (Open: K2E or Leg raises)
A: Funny and Games warm up
B:"Hotshots 19"
6rds:
30 air sq
19 power clean Rx: 60/40kg Open: 40/25kg
7 strict pull up Open: Band or box jump pull up
400 m run
C:3rds
10/10 one leg bb romanian dl
20 ab wheel
A: 8 min gymn+mobility
B: 8min running school
C: Every min, for 10min (5sets)
odd: 10 deadlift Rx: 100/60kg Open: 70/35kg
even: 5-10 SHSPU Open: 8-10 Pike push up or deficit push up
D:"RunTrack"
Rx: Every min 200m run x10
Open: every 90 sec 200m run x10
E: Streching, focus hamstring and full leg
A: 10min animal flow
B: 2 light rds
only BB
10 squat snatch
10 snatch balance
10 snatch press
10 burpee
C: Every 90 sec x 8set
3 position snatch Rx: climbing Open: max load 80%
1 high hang snatch + 1 hang snatch + 1 snatch
D: Amrap 5" x 2
1 box jump RX: 70/60cm Open: 60/50cm
1 sumo dl high pull Rx: 50/35kg Open: 40/25kg
1 bar facing burpee
2,2,2, 3,3,3,4,4,4,5,5,5....etc
rest btw set 3 min
E: 3 sets
15 kb sit up+1-1 twist
15 kb pull over
A:Gymn+mobility+strech
B:3light rds
20 flutter kicks
5 hand climbing
10 snow angel
5 get up jhonnie
20 dead bug
C:Power Pack climbing
For Time
10-8-6-4-2
Strict Press
Strict pull up
Front squat
D: Amrap 6'
14 alt kb or db snatch Rx: 24/16kg Open: 16/12 kg
14 hrpu
14 jump lunges
2 min rest
Amrap 6'
5/5 one arm kb or db clean and jerk Rx:24/16kg Open: 16/12kg
5 hr burpee
10 Rx: pistol Open: jump air sq
E: 3rds
20 hollow rock
20 inverse hollow rock
A: smr, gymnastic, mobility
B:"Easy Annie"
Rx: 50-40-30-20-10
du'
abmat sit up
Open:125-100-75-50-25
simple under
abmat sit up
C:partner workout
4 rds
10 bsq Rx:100/60 Open:70/50
10 bench press Rx:80/55 Open: 50/30
500m run
D: Streching
A: 8 min active mobility
B: 3 light rds
"BB" warm up
3 muscle clean
4/4 front rack lunges step
5 thruster
6 burpee pull up
7 hindu push up
8 cossack squat
C: Every 90 sec x 8set
3 position clean RX: climbing, Open: max load 80%
1 high hang clean + 1 hang clean + 1 clean
D: 3 rds
30 push press Rx: 50 kg / 35kg Open: 40/25kg
20 front rack reverse lunges
10 c2b Open: pull up
E: 3 rds
8 dragonfly
20 banded good morning
Warm up:In 10 min: partner warm up, funny things, partner carry, etc........ what the coach want. ;)
A)Back squat (~10-15 min total)
5-5-3-3-1-1 reps for time
Increase weight in every round, start with easier, and go heavy 1 RM or New PR at the end! :-)
B)5 rounds for time: (TC: 30')
- 400 m run
- 15 Box Jump Overs
- 10 T2B (Open: V-sit Up or Knee To Elbow)
- 15 Double Dumbbell or Double KB Thruster (you can choose the weight u want)
- 10 Hang Power Clean (Rx: 50/35 kg, Open: 40/25 kg)
C)Cooldown
Warm up: 3 sets:
- 10 m bear crawl
- 10 barbell push press
- 5 barbell muscle snatch
- 15 down up
1)Snatch : power or squat, what you want
In 10' min find your daily 1 RM, and do some back off sets in easier weights.
Open: 4-5x 2 reps, same weight~ practice.
2)Snatch high pull 6' EMOM: 3 reps@ @ ~ 75% of daily 1 RM
3) 8 rounds of:
1-minute rounds of:
* 10 burpees over the bar
* Max reps of power snatches Rx: 30/50 kg, Open: 20/40 kg
1 min rest
Warm up: 5' AMRAP
- 30" Handstand hold
- 1 Wall Climb
- 30" Plank
- 10 Barbell Strict Press
A) Not for time:
Rx:
*Ring dip (strict): 8-8-6-6-4-4 reps
*Bench press @ double KB :8-8-6-6-4-4 reps (Increase weight)
*Turkish get-up : always 2 reps (1/1)
Open:
*Weighted box dip 8-8-6-6-4-4 reps (Medball on legs)
*Bench press @ double KB :6x8, same weight
*Turkish get-up: always 2 reps (1/1)
B) Amrap 7'
- 250 m row
- 50 DU (Open: 100 SU)
C) 3 rounds for time: TC: 7'
- 15 Russian swing (Rx: 32/24, Open: 24/16 kg)
- 15 Burpee