Warm up
12 cossack squats
12 alt. KB strict presses @light weight
12 hip thrust
1' plank
A. Push press (climbing weight)
5x10 @50-55%
B.
4x 8-16 Bulgarian squat w. Kb
C. Metcon
For time:
100 DU's / 250 Single unders
50 Kipping HSPU / 50 Push presses
100 DU’s /200/250 Single unders
50 STOH @50/35 /
100 Du
50 wall ball 9/6
D. Stretching
Warm-up: Gymn. + Hip mobility
Then..
3 Rounds of:
1 Inchworm + 3 Push-ups x 5 reps
Single-Leg RDL x 10/10 reps @ without w.
Single-Leg glute Bridge hold x 20/20s.
Alt. V-ups x 20 reps
B. Every 2’ x 5 sets
Front squat x 6-8 reps @ 60-65% of 1RM
C: Metcon: CFGO 24.3
5 rds
10 thruster 42,5/30 kg
10 c2b /band pull up/ ring row x2
Rest 1min
5 rds
7 thruster 60/40 kg
7 bar mu / box/ band/ pull up+dip
D: Acc: 3-4 rds
20 butterfly sit up
20 tuck up
1 min rest
Warm up: gymnastic & mobility
WU with Partner:
(You go, I go)
4 rounds of each:
8 Am. Swing @ medium w.
8 Air squat
8 Push-ups
A. Partner workout:
(Divide anyhow)
For time:
1000m Row / 800 m run
100 Box jump-overs 50/60cm
100 Deadlift 80/50kg or 60/35kg
100 Wall ball 9/6kg
150 Push-ups
100 Wall ball
100 Deadlift
100 Box jump-overs
1000m row/ 800m Run
Streching
A. Warm-up: Gymn + 3 sets of:
100 Single-unders
10 TRX row
10 Tuck jump
10 Joga push-ups
B: Metcon:
1848 m run/ row/ ski/ bike
then
5 rds
3 squat clean 40-60/25-40 basic: du kb
15 push up
5 rds
3 wall walk
15 squat jump
5 rds
3 burpee pull up / rx burpee bar mu
15 weighted sit up /medium
Then
1848 m run/ ski / row/ bike
Streching
A. Warm-up: Gymn. + Hip mobility
Then..
Amrap 8’
12m Tiger crawl
12m Duck walk
12 V-ups
12 HR push-ups
12 Band pull-apart
B. Every 2’ x 5 sets
Back squat x 5 reps @ 72.5% of 1RM
C. Practice in 5-8 min. @ you can choose
Strict Ring MU /Bar Mu
Ring MU / Bar Mu
Kipping or Butterfly Pull-up
D. Metcon
For time: TC: 12’
RX:
5-4-3-2-1 Ring MU/ Bar Mu (strict if you can)
5-4-3-2-1 Clean start 70 % 1 RM
6 Weighted Box step-overs btw. sets 60/50cm @ 2x22.5/15kg DB or 2x20/12kg KB
Open:
10-8-6-4-2 Pull-ups
10-8-6-4-2 Double Kettlebell dead clean / heavy
5/5-4/4-3/3-2/2-1/1 Single-arm KB push press @ 16/12kg KB
20 Steps Alt. Lunges btw. sets
E. Stretching
A. Warm-up: Gymn + 3 sets of:
15s. Hard + 45s. Easy tempo Row
2 Wall climb
24m (2x12m) Double KB front rack carry
10 Hollow rock
B. Tall kneeling Double KB push press
x 5-8 reps @ moderate/heavy
x 3 sets
C. Dead stop HSPU
RX: Strict @ 3-5 reps
Open: Kipping @ 5-7 reps
x 3 sets
D. EMOM 20’
Odd: 15/12 Cal Row
Even: 15/12 Push-ups
A. Warm-up: Gymn.
3 sets of:
10 Down-ups
10/10 Upright row @ easy KB
10/10 Suitcase Deadlift @ easy KB
10 PVC pass throught
10 PVC OHS
B. Barbell warm-up for Snatch
Then..
Pause squat snatch @ daily max in 10 mins.
*3s. pause at the bottom pos.
Open: Power snatch (technic)
C. Metcon
Amrap 20’
5 Rounds for time:
RX: 100 Double-unders
20 Alt. Dead stop KB snatch @ 24/16kg
20 goblet sq
then max burpee
Open: 50 Double-unders / 125 Single-unders
20 Alt. Dead stop KB snatch @ 16/8kg
20 goblet sq
then max burpee
or: CFGO 24.2
D. “Accessory”
30s. Single-arm KB front rack hold - left
30s. Single-arm KB front rack hold - right
30s. Plank
Rest 30s.
x 3 sets
A. Warm-up: Gymn. + In pairs:
300m Row
*partner shuttle Run
20 Alt. Shoulder taps in plank pos. (Face to face together)
x 4 rounds (2/2)
B. “Partner wod” Tc: 25’
For time:
50-40-30-20-10 Burpee Box jump-overs @ 60/50cm (for 2 person)
15 Syncron Thruster with plate + 15 Syncron Sit-ups btw. sets
C. “Accessory”
12/12 KB Side bend
30 Russian Twist @ Plate or KB
40s. Reverse Plank hold
x 3 sets
A. Warm-up: Gymn. + Hip mobility
Then..
3 Rounds of:
1 Inchworm + 3 Push-ups x 5 reps
Single-Leg RDL x 10/10 reps @ without w.
Single-Leg glute Bridge hold x 20/20s.
Alt. V-ups x 20 reps
B. Every 2’ x 5 sets
Front squat x 4-5 reps @ 60-70% of 1RM
C. Weighted Strict pull-up
5x3 reps @ increasing weight
Open:
Pause TRX row
4x6-8 reps @ pause 2s. at the top pos.
D.CFGO 24.2
Amrap 20’
300 m row
10 deadlifts 50-83/25-51 kg
50 du / 100 simple
WU:3-5’gymnastic
2 rounds:
5 Walkout
10 Slow push up
10 Ring row
10 Lunge
A.
8’ HSPU practice
Rx: 50 Def. kipping HSPU for time
B.
8’ Kipping Pullup, C2B or Bar MU practice
Rx: EMOM 6’ – 3-5 Bar or Ring MU
C.Metcon
AMRAP 25’
80 DU (160 SU)
12 Am.Swing 32/24kg
12 C2B/ open pull up
12 Reverse Lunge with KB (Goblet hold)
12 Wall Ball