WU:Gymn + Mob
3 rounds:
- 10 Cossack squat
- 10 Russian swing
- 10 Sit ups
A.
Power clean + Hang power clean + Push jerk: 5 x 1+1+1
RX: climbing for a heavy set
Open: practice the complex - across
rest 60-90 sec
B.
Push press
Rx:
3 x 5 ism. @70% 1RM
2 x 3 ism. @80%
Open:
5 x 5 - medium weight - across
Rest 90'
C.
RX/Open:
In every 5 min - 4 sets
Run 400m
20 WallBall (Open: 15 WB)
15 Situp with ball (Open: 12 Situp w/ ball)
Rest in the remaining time
WU:Gymn + Mob
3 rounds:
- 10 Goblet squat
- 5/5 KB Push press - light/medium
- 30 DU / 60 Single
A.
Hang snatch from beyond the knee - work up to a heavy triple in 10-12 min
B.
Front squat
RX:
3 x 5 @75%
2 x 3 @85%
Open:
5 x 5 - start at medium and increase the weight in every sets
Rest 2'
C.
Work for 15'
Buy in:
Run 4 rounds around the parking place (~ 1700m)
AMRAP in the remaining time:
5 Cluster 50/30kg (Open: 30/20kg)
10 BJO
D.
100 Shoulder taps in hand plank
WU:Gymn + Mob
3 rounds:
- 8 Wall facing OHS
- 10 KB SDHP
- 10 Scapula pullups
A.
Snatch mobility + wu: Snatch sots press in recieving position 3 x 5
B.
Power snatch + OHS: 5 x 2+2
RX:climbing for a heavy set
Open: practice with a managable weight
rest 60-90 sec
C.
Deadlift
RX:3 x 3 @80%
Open: 3 reps of sets with increasing weight until the RX group ends
D.
30 Strict T2B (Open: Strict K2E or Leg raises or knee raises with controlled
TC: 4 min
E.
AMRAP 4'
Sprint 200m
15 Deadlift 70/50kg (Open: 45/30kg)
AMRAP HSPU (Open: AMRAP Box HSPU)
- rest 1 min
AMRAP 4'
Sprint 200m
16 Alternating KB Snatch from ground 24/16kg (Open: 20 Am.swing 16/12kg)
AMRAP C2B Pull-ups (Open: AMRAP Banded Pull-ups or ring rows)
WU: Gymn + Mob
3 rounds:
- 10 Good morning to squat to GM to stand complex
- 10 Snow angel
A.
Hang clean from beyond the knee
RX: work up to a heavy triple in 10-12 min
Open: work up to a medium triple in 10-12 min (focus on technique)
B.
Back squat
RX:
3 x 5 @75%
2 x 3 @85%
Open:
5 x 5 - start at medium and increase the weight in every sets
Rest 2'
C.
AMRAP 15'
Run 200m
10 Pull-ups (Open: Banded or Ring row)
10 Burpees
D.
100 Russian twist w/ plate
A:10 min shaolin + hip, shoulder , ankle mobility
B: rx
5x8/8 pistol + weight
open: pistol progression
band, box, trx, ring
C: Team of 3
Tc 35'
100 cal row: 1 row, 2 du kb front rack hold, rx:24/16; open: 16/12 kg
50 syncron dead du kb cluster
1000m run
50 syncron dead du kb cluster
100 cal row : 1 row; 2 du kb front rack hold
D:streching
A: 5 min gymn+ 5 min barbell wu
B:
Rx: squat work,
Open: power work and focus the technik
emom 4'
- 6 squat snatch 50%
- 6 sq clean 50%
1 rest
emom 4'
-5 sq snatch 60%
-5 sq clean 60 %
1 rest
emom 4'
-4 sq snatch 70%
-4 sq clean 70%
1 rest
emom 4'
-3 sq snatch 75%
-3 sq clean 75%
C: SB threesuck
Rx:
station 1: 3 min max reps du
station 2: 3min max push press 30/20 kg
station 3: 3 min max cal row
Open:
station 1: 3 min max du- simple
station 2: 3 min max push press only barbell
station 3: 3 min max cal row
D:3 rds
10 ring biceps curl
10 floor barbell triceps
10 ring or trx triceps
10 chine strict pull up
E:streching
A: 10 min shoulder and hip mobility
B: 10min
Rx: Find your daily max:1 clean pull + 1 hang clean pull + 1 squat clean + 1 split jerk
Open: Clean and jerk practice: no max load, 1 clean pull + 1 hang clean pull + 1 squat clean + split jerk
C: Team of 2
60 cal row: 1 row, 1 plank
60 syncron thruster Rx: 30/20 Open: only barbell
60 syncron am swing 24/16kg Open 16/12kg
60 syncron burpee
20 min tc'
D: 3rds
15 barbell hip thrust
10 sttb
A:10 min dynamic joga exercise
B: amrap 7'
Rx:
- 1 leg less rope climb
- 2 bar mu
- 3 man maker with light kb
Open:
- 1 rope climb
- 2 bar mu w. Band or box
- 3 man maker light kb
C:Power Block
every 3 min x 5 set
Rx:
- 8 ring dip + weight 10 kg
- 12 fs w 24-32 kg kb
- 5/5 half kneeling shoulder press w. kb
Open:
- 8 ring push up
- 12 fs w 8-16 kg kb
- 5/5 half kneeling shoulder press w. kb
D: tc 9'
Rx: 30/20kg Open: 20/15kg
22-16-10 alt dumbell or kb dead snatch
10-16-22 burpee box jump overs
E: acessory
3 rds
Unbroken
-5 strict pull up
-5 strict ttb
-5 shspu Open: hspu or pike push up
1' rest
A1: 8-10min shoulder and hip mobility
A2: AMRAP 5'
- 5-5 one arm light kb snatch 12/8 kg
- 5 hindu push up
- 5 -5 cossack squat
B: 10min TC'
Rx: Find your max: 1 snatch pull + 1 hang snatch pull + 1 hang snatch + 3 ohs
Open: Snatch practice: no max load, 1 snatch pull + 1 hang snatch pull + 1 hang snatch + 3 ohs
C: 3rds
RX: Max reps BSQ 1 RM 60%-65%-70%, rest 2:30 btw sets
Open: Max reps BSQ 1RM 50%-55%-60%, rest 2:30 btw sets
D: AMRAP 8'
Rx:
21 du
15 stoh 60/40kg
9 ttb
Open:
50 simple under
15 stoh 40/25kg
9 k2e
E: Core Power:
100 sit up w. wb 9/6kg
every break 30 good morning w. green band or purple band
A: 8-10min smr+gymn
B:3 light rds
-5 hrburpee
-5/5 one leg get up jhonnie open 10 get up jhonnie
-5 thruster w. Band (green, purple or grey)
-5 wall climb
B:3 set
max reps weighted push up
2 min rest btw set
C: "Kelly"
5 rds
400m run
30 box jump 60 cm; Open: 20 box jump 50/40 cm
30 wall ball 9/6 ; Open: 20 wb 9/6 kg
D: 100 kettlebell russian twist 24/16 kg