WU: 3-5 gymnastic
3 slow rounds:
5-8 Strict pull up
12 Jumping lunge
10 Light (empty) BB Snatch balance
A.EMOM 5’
5 Power snatch @60% 1RM
Immediately….
EMOM 4’
4 Power snatch @70% 1RM
Immediately….
EMOM 3’
3 Power snatch @80% 1RM
B.Metcon
4 rounds for time:
15 Target burpee
15 OHS 30-50/15-35kg /basic front squat
TC: 10’
C.Acc
3 sets:
30m Heavy KB Fr.rack carry
0:30 Hollow hold
WU: 3-5’ gymnastic
3 slow rounds:
- 15m monster walk
- 15 Banded good morning
- 5/5 spiderman and reach
A.
EMOM 10’ – 5 sets
-5 Squat clean @50-55% 1RM
-8-12 T2B
B.
3 sets:
AMRAP 4’ / Rest 2’
2/2 KB Snatch 24/16kg
2 C2B Pullup
4/4…
4….
6/6….
6…..
etc.
C.
EMOM 10’ – 5 sets
Even: 6-8 Kip. HSPU
Odd: 16 Shoulder taps in wall facing Handstand
Wu: gymn+ shaolin
A: 3 light rds
15 cat caw
8 get up jhonnie
15 kb tatters
B: E2mom10’
10 deadlift rx 100-120/60-80 kg open 70-90/30-50 kg
5/5 kb press half kneeling rx:24/16; open 20/12
C:Metcon
For time
10 ohs 60/40 open 40/25 basic: front sq w.du kb
15 ring dip
20 jump sq
25 hrpu
30 wall ball
25 hspu/pike push up
20 front sq
15 rx c2b open: pull up basic: ring row
10 snatch
D: ab party
75 sit up w med ball
75 russian twist w med ball
75 sit up w med ball
75 russian twist w med ball
Wu: gymn+ Mobility
A: 4 light rds
50 du/ 75 simple
20 shoulder taps hspu position
50m double plate carry pinch grip choose weight
B: 15 min Handstand walk practice and progression
C: Metcon
Every 90 sec x 10
5sumo dl high pull 30/20-25 kg
7 push press
9 power snatch
max distence inga run 10m
btw sets 30 sec rest
D:Acc
4 rds
15 barbell good morning
max reps barbell biceps
E:streching
wu: gymn+ mobility
A: 2 light rds
30 sec tiger hold
30 m bear walk
30 skeater jump
30 sec bridge hold
B: E2mom 12’
- 10/10 one arm kb romanian dl + 5/5 one arm ohs
C: Metcon: double dumbell party
team of 3
For time
90 devils press
90 cal skierg/row
90 double dumbell hang c&j
90 cal aab/ row
90 thrusters
90 cal row
90 oh lunges
90 syncro sit up
D: streching
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 BackSQDT (15 back squat, 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
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