Warm up: Gymn+ FT easy pace:
50-40-30-20-10 Simple Under
+ btw rounds 20” Plank hold
A)Front squat
First barbell warm up!
5x3 reps, same weigth
2’ rest btw sets
B)Cindy, 20' amrap:
Rx: 5 C2B, 10 Push Up, 15 Jumping Air Squat
Open: 5 Pullup, 10 HR Push up, 15 Air Squat
C)OTM 10’
Odd: Bent over row x 8-10 reps
Even: Gun walk@ plate x 30” (https://goo.gl/images/jmrARw)
Warm up: 5' amrap:
12 Scapula push up
12 Overhead Squat by wall
8 light burpee
A)Rack jerk E 90" for 12'
3 reps, same weight
Open: 3-5 reps, practice, light weight
B)3 rounds for time of: TC:15'
10 dumbbell/kettlebell power snatches, left arm
10 single-arm overhead squats, left arm (Open: Front squat)
10 T2B (Open: Knee to elbow)
10 dumbbell/kettlebell power snatches, right arm
10 single-arm overhead squats, right arm
10 T2B
Rx: ~15/22.5 kg, Open: 10/16-17 kg
C) Run 3x 600 m with 1' rest
D)SMR+stretching
- 20"/20" Single-leg plank
- 15 Deadlift@ light KB
- 25" Hollow hold
- 200 m easy run
A) 10' OTM:
Odd: 5 TnG Deadlift @ ~ 70 % of 1 RM (Open: 10 reps 40/60 kg)
Even: 12 Box Jump
B)AMRAP 10'
- 20 Medball Clean (squat) @ 6/9 kg
- 20 Abmat Sit-up
C) 3 sets not for time:
- 30" passive hanging on bar
- 10/10 Side bend @ DB/KB
- 20" Reverse Plank Hold
A) amrap 6'
- 6 medball atomic su
- 6 rev lunge
- 6 medball russian twist
- 6 medball halo
B) 'Badger'
3 RFT
30 squat cleans
30 pullups
800m Run
@42,5/30
C) 3 sets of:
8 strict T2B
30"/30" side plank
A) amrap 6'
- 6 ankle taps in pushup pos
- 6 bb front squats
- 6 bb thruster
- 6 hollow rock
B) E2' for 12' - 6 sets , climbing
8 hang squat clean
C) EMOM 12' - 4 sets
1) 10m HSW (open: 20m bear walk or 10 sh taps in HS)
2) 3-5 RMU (open: 3 flase grip ring rows + 3 banded ring dips)
3) 12-20 pistols (open: use box or band)
D) 5RFT:
- 10 SDHP @60/40 (open: 40/25)
- 5 thruster @60/40 (open: 40/25)
Tc: 8'
A) amrap 6'
- 6 scorpions
- 6 sn grip sh press btn & ohs
- 6 cossack squat
B) E2' for 12' - 6 sets , climbing
8 hang squat snatch
C) 80 banded! strict pullups (!!for everybody!!)
Every break : 5 ring rows
TC:8'
D) EMOM 15' - 3 sets
1) 15/12 cal ski (open: 10/8)
2) 15 wb (open: 12)
3) 15 KBS @24/16 (open: 16/8)
4) 200m run
5) rest
A) amrap 6'
- 6 walkout
- 6 air squats
- 6 bb sh press (from the rec. pos. of push jerk)
- 6 windshield wiper
B) E2' for 12' - 6 sets , climbing
8 tng push jerk
C) EMOM 8'
2 front squat , climbing
D) AMRAP 16'
4 BMU (open: jumping bmu from box or banded)
8 target burpee
16 HSPU (open: pike pushup)
32 T2B (open: k2e)
64 DU (open: 64 UB SU)
A) amrap 6'
- 6 alt sh taps in tiger pos.
- 6 high hang muscle clean
- 6 front squat
- 6 bb good morning
B) E2' for 12' - 6 sets , climbing
8 tng power clean
C) 80 seesaw press @db KB (you choose the weight)
Every break : 1 wall walk
TC: 8'
D) For time:
400m run
40 db KB Russian Swings
200m run
20 db KB Russian Swings
Tc: 9'
A) amrap 6'
- 6 alt. crab & reach
- 6 high hang muscle snatch
- 6 narrow grip ohs
- 6 deadbugs
B) E2' for 12' - 6 sets , climbing
8 tng power snatch
C) EMOM 8'
2 back squats , climbing
D) EMOM 10' - 5 sets
Odd) 15 power snatch @35/25
Even) 15/12 cal row
A) amrap 6'
- 6 medball atomic su
- 6 rev lunge
- 6 medball russian twist
- 6 medball halo
B) 'Badger'
3 RFT
30 squat cleans
30 pullups
800m Run
@42,5/30
C) 3 sets of:
8 strict T2B
30"/30" side plank