A. Warm-up: Gymn. +
EMOM 16’ - 4 sets
Min1: 15m Bear crawl (2x7.5m)
Min2: 15-18 Kb. Swing @ 20/12kg
Min3: 15-18 Ring or TRX row
Min4: 15-18 Jumping squat
B. Every 2’ x 4 sets
8 Tng Deadlift @ 70-75% of 1RM
*Open/Cross : Double KB deadlift x 10-12 reps
C.Metcon
For time:
45 wall ball
45 Burpee
30 wall ball
30 Burpee
15 wall ball
15 Burpee
D: Acc
3-4 sets
15 barbell biceps curls
15 barbell triceps
15 db hammer curls
15 db hammer triceps
A. Warm-up: Gymn +
3 sets of:
10 PVC pass through
10 Reverse Snow angel
10 V-ups
30m Double KB front rack carry @ moderate weight
B. Power snatch - heavy single or 1RM in 8-10 min.
Open: KB snatch or Power snatch practice
C. Snatch high pull x 2 reps @ 100% of B
x 3 sets
D. Metcon
Amrap 12’
RX:
5-9 Bar / Ring MU
21 OHS @ 42.5kg/30kg
Open:
9 Pull-up
21 OHS @ empty BB 20/15kg
Cross/Basic:
9 Ring or TRX row
21 Front squat @ empty BB 20/15kg
D. Acc
TGU x 1/1 rep with 5s. pause every pos.
x 3 sets
*you choose weight, focus on perfect technic!
A. Warm-up: Gymn. + 3 sets of:
10m Bear crawl
10m Monster walk
60s. Plank
20 Air squat
B. BSQ
Every 2’ x 5 sets
Back squat x 5 reps @ 80% of 1RM
C. METCON
Every 3’ x 5 sets
RX:
21 Toes to bar
15 Push-ups
9 Hang power clean @ 50/30kg
Open/Basic:
21 K2E or Tuck-ups
15 Push-ups
9 R. Swing @ 24/16kg
D. Acc
10/10 Single-Leg RDL @ use KB or DB
20 Hip Thrust on floor
x 3 sets
A. Warm-up: Gymn +
3 Rounds of:
10m Monster walk (5-5m)
5 Inchworm
15 Air squat
15 GTOH with plate 5/10/15kg
B. “BIG CLEAN COMPLEX”
@ warm-up + only 2-3 attempt in 10-12 minutes.
*High hang squat clean + Hang squat clean + Tng squat clean + Push press + High hang squat clean + Hang squat clean + Tng squat clean + Push Jerk + High hang squat clean + Hang squat clean + Tng squat clean + Split Jerk
C. For time: Tc: 8’
RX:
3-2-1 Legless Rope climb
6-4-2 Sandbag or D-ball over to shoulder @ 70/50kg
Open:
3-2-1 Rope climb
6-4-2 Sandbag or D-ball over to shoulder @ easy weight
Basic:
5-4-3-2-1 Strict pull or Banded strict pull-up
10-8-6-4-2 Sumo Deadlift high pull @ with Kettlebell
D. “Accessory”
Rear delt fly with plates x 8-12 reps
Side plank x 45/45s.
x 3 sets
Wu: gymn+ shaolin
A: 3 light rds
15 cat caw
8 get up jhonnie
15 kb tatters
B: E2mom x5
- 8 Front squat
- 12 ttb
C: Metcon
20 rds
5 db thrusters choose weight rx 2x22,5
3 db burpee over
1 devils press
D: Accessory
3-4 rds
15 shoulder band
15 biceps band
15 triceps
no rest
A. Warm-up:
20 Opposite arm-leg raises in Tiger Pos.
20 Band pull-apart / easy band
20 Cossack squats
x 3 sets
B. Pistol squat “practice”
RX: weighted pistol squat x 6 reps alternating
x 5 sets
C. 3 rounds for time:
20 Wall ball @ 9/6kg
20 Alt. 1-arm KB hang power clean @ 24/16kg
No rest!
6 Rounds for time:
20/15 Push-ups
10 Goblet squat @ 24/16kg KB
D. “Accessory”
60s. Handstand hold
30/30s. Single-Leg glute bridge hold on floor
Rest 60-90s.
x 2-3 sets
A. Warm-up:
Gymn + Warm-up games in 10-15 mins.
*Trainer choice
B. Split Jerk practice
8 sets
3-5 reps
Rest 60-90s.
C. “Diane”
21-15-9 reps for time:
Deadlift @ 102/70kg
HSPU / pike push up/ hrpu
*Open: 80/50kg
D. “Accessory”
Single-Leg banded good morning x 10/10 reps
Alt. V-ups x 20 reps
x 3 sets
A. Warm-up: Gym. +
Amrap 6’
25 Double-unders / 50 Simple
10 empty BB muscle snatch
20 Alt. Lunges
15/15s. Single-arm Push-up hold
B. Practice in 5-8 min. (You can choose)
Strict Ring MU
Or
Double-unders
C. Metcon
In 10 minutes:
RX: 5 Rounds of:
35 Double-unders
15 Power snatch @ 35/20kg BB
In the remaining time:
Max reps Ring MU
Open/Basic:4 Rounds of:
70 Single-unders
15 Power snatch @ 30/15kg BB/ basic: 20 db snatch
In the remaining time:
Max reps Target burpee
D. Accumulate 3 min.
D-ball or Sandbag hold in bear hug @ heavy!
*every brake do 16 Alt. double KB pendlay row
A. Warm-up: Gymn +
EMOM 8’
2 Box jump + 2/2 Single-arm KB clean + Press + 6 V-ups
*Box @ 74/60cm
*KB @ 20/12kg
B. Half kneeling KB Strict press x 6/6 reps @ heavy!
x 3 sets
Rest 60-75s. btw. sets
C. Hang power clean warm-up + technic
Then..
For time:
RX:
50 Box jump @ 60/50cm
40 Push-ups
30 Hang power clean @ 70/45kg
Tc: 12’
*Open weight: 50/30kg
D. “Partner row”
Max distance row in 8 minutes! - you can use only arm!
*partner 90 degree squat hold!
*you can change whenever!
A. Warm-up: Gymn. + 3 sets of:
50 Mountain climbing
10 Hand release push-ups
10 1-Leg Hip thrust + 10s. Hold (left)
10 1-Leg Hip thrust + 10s. Hold (right)
20 Cossack squats (slow)
B. Every 2’ x 5 sets
Back squat x 5 reps @ 77.5% of 1RM
C. Amrap 3’
RX:
1 Bar MU
2 Strict HSPU
3 Goblet squat @ 28/20kg KB
Rest 1:00
x 3 rounds! (3x3 min. Amrap)
Open:
1 Burpee Pull-up
2 Kipping HSPU
3 Goblet squat @ 20/12kg KB
Rest 1:00
x 3 rounds! (3x3 min. Amrap)
D. Acc
8-10 Strict T2B
Then immediately,
60s. Plank
Rest 60s.
x 3 sets