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
Wu: Gymn+ mobility
3 rds
8/8 one leg rdl
15 hip thrust w, band
A: 3rds
10/10 one arm clean+press windmill
B:3x5 Turkis Get Up
C: Metcon
2024 m Row or ski bikeerg x2= 4048 m
every 3 min 24 wall ball
A: Gymn+ mob
3rds
60” inga run
10 cat camel
60” skierg
10 wall squat
B: Strenght
5x5 Turkish get up, climbing weight
C: Metcon
3 rds
50 swing 12-20 kg
50 sit up
50 cal row
D: Full streching
A. Warm-up:
10m Inchworm
10/10 Suitcase deadlift @ easy KB
10/10 Windmill @ easy KB
30/30s. Side plank
x 3 sets
B: Metcon
30 rds
3 deadlift 60-80/40-60 kg / basic double kettlebell or dumbell, choose weight
1 lateral burpee
then
20 rds
2 squat clean 40-60/25-40 kg
2 lateral burpee
then
10 rds
1 snatch 20-40/15-30 kg
1 oh squat
3 lateral burpee
C: Full Streching
A. Warm-up:
50 Jumping jack
10 Russian swing @ medium weight
10 russian babymaker
30s. Plank twist
x 3 sets
B: E2’x5
-5-8 Bench press 60%
-5-8 back squat 60%
C: Metcon
1000 m row
5 rds strict cindy
800 m row
4 rds strict cindy
600 m row
3 rds strict cindy
400 m row
2 rds strict cindy
200 m row
1 rds strict cindy
cindy: 5 pull up, 10 push up, 15 air sq
D: Acc
3 rds
60 sec plank
max barbell biceps