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
SMR & GYMNASTIC & MOBILITY
A: 3 rds
8/8 scorpio
8/8 one leg bridge thrust
8 scapula pull up
4/4 one leg burpee
B: Metcon
7 cluster
20 burpee box jump over
500 m run /650m row
7 cluster
20 burpee box jump
500 m run / 650 m row
7 cluster
20 burpee pull up / burpee ring row
500 m run / 650 m row
7 cluster
20 burpee t2b/k2e/k2c
500 m run / 650 m row
7 cluster
20 target burpee
500 m run / 650 m row
Lvl 1: 60-70 / 40-50 kg
Lvl 2: 40-50/ 25-35 kg
Lvl 3: 20-30 / 15-20 kg
Lvl 4: choose du kb or db / burpee ring row
C: Acc
3 rds
16 oh barbell sit up
16 barbell windshield
SMR & GYMNASTIC & MOBILITY
A: 3 sets
10 dead bug
8 down up
6 alt lunges
4 shoulder taps in hs pos
2 wall climb
B: Strenght Metcon
every 7 min x 5= 35 min
400 m run/ 500 m row
10 bench press 50-90/15-50 kg / floor press kb/db
8 sand bag/ slam ball over shoulder
6 sand bag/ slam bal squats
3 ring mu / burpee pull up
C: Acc:
3-4 set
15 ring biceps curls
15 sttb
15 band triceps
15 band good morning
Streching
SMR + General warm-up + mobility
A.
3 sets:
6/6 Half kneeling press @ light KB
10 scapula pull-up
20" HS hold
B. Lifting- Push jerk from rack
1. Find your daily heavy 1 rep in 6'
+
Emom 5'
3 reps @ 80-85% of your daily heavy
2. Alternating Press
3x12 (6/6) @ Double KB
C. WOD:
4 rounds for time:
300m row
5 Bar MU / 10 Pull-ups
10 Deadlift @ 60/80kg
15 Box jump-overs
SMR + General warm-up + mobility
A.
2 sets @ light KB - 8/12kg
6/6 Single-arm R. swing
6/6 Singel-arm front rack squat
6/6 Single-arm strict press
6/6 Single arm bent over row
B. Lifting - Clean complex
In 8 minutes find your daily max weight:
1 hang clean + 1 front squat + 1 tng clean
2. Clean pull - 4x4
C. 3 x Amrap 3' / 1' rest
D. Accessory, 3 sets for quality:
10/10” one arm hand stand hold
20" Dual KB OH hold
A. SMR + Gymn. + Amrap 6'
10-10 Upright rows
8-8 Cross body deadlifts
12 Cossack squats
@easy kb
B. E2' for 14'
40 DU's / 100 Simple unders
2 Power Snatches @70% of 1RM
C. 5 sets of:
6 Snatch grip shoulder presses btn @choose the weight
6-12 Strict pull- ups
D. Acc
EMOM 10'
ODD: 10 AB wheel roll outs
EVEN: 45" Ring push- up hold
A. Warm-up: Gymn. +
EMOM 12’
Min1 - 20 Jumping jack + 10 Hollow rock
Min2 - 10/10 one leg rdl with kb
Min3 - 40s alt box step
Min4 - 15/15 kb halo
B: Metcon
Buy in: 1000 m run/row
- Gtoh w plate 20/10
- Abmat sit up
- Am swing 16-24/8-16
- Med ball squat clean 9/6
Out: 1000 m run/row
C: STRECHING
A. Warm-up: Gymn. +
EMOM 12’
Min1 - 20 Jumping jack + 10 Hollow rock
Min2 - 8/8 Cross body KB deadlift
Min3 - 40s. D-ball hold in bear hug
B. 3 Rounds, for quality:
12 Dead stop sumo deadlift high pull w. KB
3 Wall climb w. 3s. pause at the top
Rest 60-90s. btw. rounds
C. Deadlift 10RM in 8-10 mins.
*good warm-up and only 2-3 attempt
D. Metcon
3 rds
25 wall ball
16 alt kb one arm swing
8 kb facing burpee
4 strict ttb
then
Amrap 5’
10 bb biceps
10 bb triceps
10 band biceps
10 band triceps