WU: gymn+ Shoulder and wirst mobility
EMOM 9’
-50 du open 80 simple
-10 hand climb+5 snow angel
-12 cossack squat
A: EMOM 10'
Rx: 1-2 legless rope climb
Open: 1-2 rope climp
Scaled: rope climb practice
B: EMOM 24’
- 14 du kb front rack lunges
- 15/12 cal row
- 45 sec supermen hold
- 15 box jump
- 10-15 pull up
- 30 sec hollow rock
C: 5-10min
Streching and SMR roll
Wu: gymn+ shoulder and elbow mobility
A: 3 light rds
- 20 plank to push up
- 20 dead bug
- 20 bird dog
- 5 mu cl + 5 hang power cl+ 5 power jerk
B: 10 min
every min: 2 clean deadlift+ 2 hang power clean+ 2 power jerk ( start 40% 1 rm c&j)
C: For time
2 rds:
2 rds DT (12 dl, 9 hpcl, 6 stoh) 70/50 kg open 50/35, scaled30/25
1 rd mary ( 5 hspu,10 alt pistol, 15 pull up)
D: streching
Warm up: gymn+shoulder and hip mobility
A: light 3rds
- 8 atomic sit up light plate
- 8 bb good morning
- 8/8 one kb sumo dl high pull light
- 8 bb sq snatch
B: Clean complex (climbing rx:heavy, open,focus on technik)
8min: every min 1 clean high pull+1 power clean++ 1 low hang power clean+1 hang sq clean
C:Power:
every 3minx5=15min
- 8 front sq 65 %
- 12 chin pull up
D:Metcon
Buy in:
20/15 hspu Scaled: 5 wall climb
then
2rds
20wb 9/6
10 ttb/kte
20 hrpu
10ttb/kte
Out:20/15 hspu Scaled: 5wall climb
Gymn + wu
3 rds
10 90/90 hip
12 scapula wall slides
6 bb tempo ohs 333
10 bb good morning
A: Snatch
work up in 9 mins
1 snatch high pull + 1 low hang power snatch + 1 hang squat snatch
B: 4 sets
1 snatch high pull + 2 low hang snatch high pull @110-120% of max A
C: Metcon
5 rounds of
21 hang power cleans
15 ohs
9 facing burpees
30" rest walk
@ empty bb
D:Acc
5*10 windshield wipers + 8 oh sit up
Empty bb
A. Warm-up:
100 Single-unders
5 Inchworm
15 Air squat
30/30s. Side plank
x 3 rounds
B. Tempo Strict press x 5 reps
Rest 30-60s between sets
x 5 sets
*Tempo: 3333
You can choose workout:
C: Metcon
Amrap 20’
2 Ring MU / bar mu/ open 6 kipping c2b
4 Strict HSPU / open kipping/ basic pike push up
8 Am. Swing @ 16-24/20-32kg
D:Acc
3-4 rds
15 ring row
15 ring push up
No rest
Warm up: gymn + shaolin
A:OTM 12’
Odd: Double KB floor bench press x 10-15
Even: Strict pull up x 5-10
* Rx: + weighted Open: with band
B: Fran TC: 10’
21-15-9 reps for time:
- thruster **
- kipping pull up open/basic: band/ring row x2
** Rx:30/40 kg, Open: 20/30 kg or plate
C)Wallball 75 reps for time
every minutes 3 burpee
DAcc:
Roman DL 3x10@barbell+ weight
WU: 3-5’ gymn
3 rounds:
15 Banded Good morning
6 get up jhonnie
10 smow angels
Metcon
4 rounds for time:
3 Shoulder to overhead 70/45kg (Open: 50/35) /basic: double kettlebell or dumbell choose weight/
1 round "Cindy" (5 Pullups, 10 HRPU, 15 Air squat)
6 Power clean 70/45kg (Open: 50/35) basic: double kettlebell or dumbell choose weight/
2 round s "Cindy"
9 Deadlift 70/45kg (Open: 50/35) basic: double kettlebell or dumbell choose weight/
3 rounds "Cindy"
TC: 35’
Warm up:
3 rft:
* 60 SU
* 15 banded good morning
* 5 KB clean+ press (not single arm)
1:Metcon
20-18-16-14-12-10-8-6-4-2 push up
every beetwen rds 30 du/60 su
2:Bear complex practice + in 10-12’ up to heavy
3:Back squat 5x3, same weight
2-3’ rest
4: Acc
Tabata superman hold
A. Warm-up:
30 sec hs hold pos shoulder touch
10 Am swing @ moderate weight
10 Goblet squat @ moderate weight
10 V-ups
30 sec y reach
x 3 rounds
B. 8 min practice( pull-up; bar-ring mu, du, peg board)
rx: Amrap 8’
15 m hswlk
3 bar mu
7,5 m hswlk 2,5 m segment free hspu 2 reps
1 ascent peg board
C. Shoulder press
4-5x 8 reps climbing
D: Metcon
25 alt devils press
50 cal row
25 devils press
rx:22,5/15kg
op: 16-20/7,5-15 kg
Warm up: gymn+ tabata: down up with jump up
A: Acc)
1 round/ always 1’ work:30” rest
- superman hold
- reverse plank hold
- tiger crawl hold
- opposite arm-leg raise in tiger crawl pos
B:Power Clean + hang power clean squat clean+ hang squat clean + jerk up to heavy
C: Deadlift E2’
Heavy 3 rep x 5 rounds near ~ 85% or more of your 1 RM
(Open: 5x5, same w.)
D: Metcon
12' AMRAP
- 20 Russian Swing *
- 15 Box Jump Overs
- 10 V-Sit Up
- 5 T2B **
* Rx:24/28 kg, Open: 24/16 kg
** Open: 10 knee to elbow