Warm up
amrap 7
* 30 SU
* 12 hip thrust
*8 barbell clean
* 15 jumping jack
Lifting, strength
A) Deadlift EMOM 2 reps, same w., 8 rds
b)Shoulder press 5x3
Metcon
3 rds, TC: 13’
*65 DU/130 SU
* 20 double KB clean
* 30 burpee
Acc.: 3 set
* 10-12 TRX face pull
* 30”/30” side plank
A: Wu+gymn
3 set
10 hip thrust+ 15 sec hold
10 scapula push up
10/10 bulgarian squat
10 scapula pull up
B: BSQ
4x12 /50-55-60-60%+/
C: Metcon
5 rds
1 peg board ascent op
2 wall climb
3 mu, ring or bar
4 burpee box jump 120-100 cm
5 slam ball ots
6 alt pistol
open:
5 rds
3 burpee pull up
3 wall climb
4 burpee box jump
5 double kb c&j @heavy
5 slam ball ots
6 pistol
D: Acc
3 set
15 biceps
15 triceps
Wu: Gymn + shoulder mobility
A: Amrap 6’
8 barbell press
8 hrpu
8 down up
8 air squat high knee jump
B: 8 min Power jerk practice
C:5 set
4 push press + 2 push jerk
rest 90’
D: Metcon
3 rds
10 power clean & jerk open: 25/40 , rx: 60/40 kg basic du kb
15 cal row
15 pull up
10 down up
E: Acc
3 rds
10 sttb
10 abwheel
A) gymn +
3 RNFT:
- 6 inchworms
- 6 get up Johnny
- 30" plank with alt. leg raises
B) Max reps of Strict HSPU
rx: parallette
op: kipping
Then
5x 4-5 80%
(hands and head at the same height)
then
3 * 8 db KB Z-press (you choose the weight)
C) 4*3 Power snatches
@77% of max
(No tng)
D) Metcon
3 RFT:
11 burpees
11 T2B
11 ohs 40/30 kg op: fsq
Rest 2'
REPEAT
E) Acc
3 sets:
- 8 deltoid raises
- 16 face pulls
SMR & GYMNASTIC & MOBILITY
A: 3 sets
2 wall climb
4 down up
8 air squat
10 lateral box steps over
B: "Marathon"
2 rds
500 run / 650 m row
26 hrpu
500 m run / 650 m row
26 am swing 24/16 sc/ct:12-16
500 m run / 650 m row
26 sit ups
500 m run / 650 m row
26 sumo deadlift high pull 35/25 ; ct: kb 16-20 kg
500 m run / 650 m row
26 air squat
500 m run / 650 m row
26 box jump 60/50 cm ct: 50/40 cm
C: Big Streching
SMR + General warm-up + Mobility
A.
3 sets:
6/6 Pess in split squat position (knee is in the air, slightly above ground) @ light KB
6/6 upright row w/ same KB ( high elbow)
6 Tempo Goblet squat ( 3" down, 3" hold, fast up)
B: Deadlift
8x3 climbing
C: Metcon
50 deadlift 50-60/35-46 kg
40 hspu / pike push up
30 hang clean
20 front sq
10 muscle up
D: 6 x300 m run
SMR + General warm-up + Mobility
A. 8-10 min slow run / row
B. EMOM 12' - 4 sets
C.Metcon
For time:
21-18-15-12-9 reps of:
T2B / Knee to elbow / K2C / V-ups
Box jump-overs / Box step-overs
STOH 30-50 / 20-35 kg or: Double KB / DB
D.Acc
3 sets - no rest btw.
30" tiger position hold
10/10 deadbug
A.3 rounds:
8 cat-camel
6/6 crab reach
8/8 cossack squat
20" jog in place
B.Emom 10'
Odd: 5 Back squats 60 %
Even: 10 alt box step @bb behind neck, choose weight
C.Metcon
For 15 minutes:
10 alt. devil press 17,5-22,5/7,5-15 kg
10/10 Suitcase Deadlift
60" plank
20 wall ball
20 alt overhead lunges
D.Accessory
3 rds
15 Bicep curl
15 Tricep extension
SMR + WU with Barbell:
3rds
1' skierg
5 Low hang power clean @empty bar
5 squat clean
10 Air squats
30 Mountain climbers
10 wall slides
B. Every 45 secs for 9 minutes 1 Clean & Jerk @75/80% of 1RM
C. Clean High Pull
3x3 @100-105%
D. Metcon
10 RFT
1 Bear complex Rx: 70-80/40-50, OPEN: 40-50/30kg
20 DU's/ 50 SU’s
TC: 15'
E: Accessory
4 rds
30/30” side plank hip thrust
10/10 windmill @heavy kb
Wu+ Amrap 5'
10/10 Upright rows @DB
10 m Tiger Walk
10 Air squats 10 Down-ups
A. In 8-10' Rx: Find your daily heavy Sq. Snatch
Open: Find your daily heavy P. Snatch
B. In 20 minutes:
9 RFT:
11 Pullups
15 Thrusters @empty bar
Max distance row in remaining time.
C. 200 Russian Twists
@heavy kb *every break 5 abmat situps