1. 5’ cardio + 3 sets
• 30” couch stretch/ side
• 5 vertical jumps
• 10 alt. toes touches
2. For Time - easy pace
• 50-40-30-20-10 Am. Swing
• 25-20-15-10-5 Target Burpee
• 50-40-30-20-10 Plate Sit up
3. 5 sets
• 10 Seated KB strict presses
• 5 Strict pullups
Then, 3 sets
• 15 biceps curls
1. 3 sets
• 16 deadbugs
• 12 plank to pushups
• 8 barbell good mornings
2. Every 2’ for 10’
• 10 push presses @medium weight
3. For Time 20 rounds
• 1 burpee pullup
• 2 hspu’s
• 3 box jumps
4. Acc. Work / 3 sets
• 30 banded triceps curls
• 15/15 KB side crunches
1. 3 sets
• 6 seated box jumps @40cm
• 12 jumping lunges
• 4 barbell muscle cleans
2. Power Clean / 5 sets / 1’30”
• 3 power cleans @65-70%
3. For time
• 15 cals row/ski
• 30 walking lunges @1xDB
• 15 cals row/ski
• 90 abmat situps
• 15 cals row/ski
• 30 walking lunges @1xDB
4. 3 sets Acc. Work
• 12 alternating T2B
• 24 weighted crunches
1. 3 sets
• 30” plank hold
• 15 banded pull aparts
• 15 hip thrusts on bench
2. Strength/Back Squat 5 sets/1’30”
• 10 reps @climbing weight
3. Every 3’ for 18’
• 15/12 cals row
• 10 bar facing burpees
• 8 power cleans @35/60kg
4. Acc. Work / 4 sets
• 14 back rack reverse lunges @medium weight
• 10 C2 hamstring curls
1. 3 sets
• 6/6 Russian stepups
• 1’ Bike-erg or assault
• 12 Bird-dogs
2. Strength/5 sets
• 5 reps Deadlift
1. 60%….5. 80%
3. For Time
• 20 cals bike or row
• 15 DL @2xDB
• 20 cals bike or row
• 15 Push presses @2xDB
• 20 cals bike or row
• 15 Devil presses @2xDB
4. Acc. Work/3 sets
• 20 Box steps @1DB
• 20 Slamball good mornings
1. Hip and shoulder mobility, then 2 rds.:
• 16 toes touches in pushup pos.
• 10 cossack squats
• 16 shoulder touches in pushup pos.
• 10 butterfly hip thrusts
• 16 dead-bugs
• 32 jumping jacks
2. 4 sets/ ~2’ rest
• 12 weighted cossack squats
• 24 weighted crunches /slow/
• 12 weighted deficit reverse lunges
• 12 reverse crunches
3. AMRAP 25’
• 2’ cardio /row,bike-erg,assault,ski/
• 25 GTOH @10/15 plate
• 1’ shuttle run
• 15 DL @2xDB
• 1’ single- unders
• 5 burpee T2B’s
1. 3 sets
• 10 russian swings
• 10 KB strict presses
• 10 scapula pushups
2. Strength/5 sets/ 1’30”
• 5 push presses
1. 60%…. 5. 80%
3. Intervals 5x
In a 2:00 window complete
• 250/200m row
• 15 Am. Swings
• max burpees over the rower
Rest 1’
4. Acc. Work / 5 sets
• 30 DB flutter kicks
• 15 DB biceps curl to press
1. Warmup+ 3 sets
• 30m farmers carry @db KB
• 10 ring rows
• 20 banded pull aparts
2. Strength/ Hang Power Clean/ 5 sets
• 3 reps @70%
3. Accessory Work/ 4 sets
• 4 clean pulls @medium weight ~55%
• 6 box jumps
4. 5 rounds for time
• 500m row
• 10 hang power cleans @50/35kg
• 10 HSPU’s
• 10 T2B’s
1. 3 sets
- 10/10 1-leg hip thrusts
- 20" plank hold
- 5 empty barbell 1 quarter + 1 back squat
2. Strength/ Back Squat
5 sets/ 1'30" rest
- 1 sets 60%
- 2 sets 65%
....
3. For Time
"Just empty barbell"
21-15-9
- thruster
- target burpee
4. Acc. Work/ EMOM 15'
1. 40" wall sit hold
2. 10 goblet cycling squats
3. Full rest
Wu: Gymn+ mobility
3 rds
30 hamstring curl w,band
10 scapula pull up
30’ shoulder taps hspu pos
10 90/90 hip
A: Bsq
5 reps 40 %
5 reps 50 %
5 reps 55 %
5 reps 60 %
5 reps 65 %
max reps 70 %
B: Metcon
3 rds
50 du /100 su
5 c&j 40-60/25-40 kg basic: double kb
3 rds
50 du /100 su
4 c&j 50-70/30-45 kg
3 rds
50du/ 100 su
3 c&j 60-80/ 35-45 kg
C: Acc
3 rds
12 rear delt fly
12 shoulder front raises