A. Warm-up:
125 Single-unders
10 Inchworm
25 Air squat
60/60s. Side plank
x 3 rounds
B: 8 min practice hswlk, rx free handstand hspu
C: Split jerk climbing heavy 3 reps 8 min
D: Metcon
4 rds
300 m row
15 barbell bench press 40-70/20-50 kg (open: doubke kb-db) basic: hand realase burpee
300 m row
15 barbell bench row
E: 3rds
12 y raises
12 triceps
WU: 5' gymnastic, then....
3 slow rounds:
- 10 Medball squat clean
- 10 Thruster with MB
- 10 Sit up with MB
- 10 Ring row
A. E90" - 5 sets
5 TnG Power Snatch @60% (Open: 3-5 reps – medium weight)
B. E90" - 3 sets
2 Front squat @85-90% (Open: 3-4 - heavy)
C. EMOM 9'
- 2 Wall Climb
- 10 Srict T2B (Open: 8-10 Strict K2E or Knee raise)
- 20 Russian swing 28-32/20kg (Open: 20-24/12-16)
D. Metcon
AMRAP 12'
20 OHS 50/35kg (Open: 35/25)
Then...
4 rounds:
10 HSPU (Open: box or Z-press)
15 Pullups
Then...
20 Thruster 50/35kg (Open: 35/25)
WU: 5' gymnastic, then...
4 slow rounds:
8 Snow angel
4/4 Cossack squat
8 OHS with pipe
A. E90" - 5 sets
5 TnG Power Clean @60% (Open: 3-5 reps – medium weight)
B. EMOM 8'
- 5 double KB russian swing 2x12/20 (Open: 2x8/12-16)
- 5 Thruster 2x12/20 (Open: 2x8/12-16)
C. Metcon
21-15-9 reps of:
- WB
- Pull-up
- Burpee Box Jump Over
- Power Snatch 40/25kg (Open: 30/20)
TC:17'
D: 3-4 rds
10-15 barbell good morning
WU: 3-5’ gymn
3 rounds:
5/5 Around the head in half kneeling position
5/5 Windmill with light weight
10 Wall facing OH squat
A: Front Squats
4-5 rds
8-10 reps ( choose weight)
B: Partner metcon
300 simple under (partner hip thrust hold)
60 back squats 40-60/20-40 kg (partner plank hold)
250 simple under ( hip thrust hold)
50 clean ( partner right side plank hold)
200 simple under (partner hip thrust hold)
40 thruster (partner left side plank hold)
150 su
30 push press (partner hs hold)
100 su
20 c&j (partner hollow hold)
50 su
10 snatch (partner wall sit hold)
Streching
Warm up: 3 sets:
30” HS hold
14 Bird Dog
20 Shoulder taps in plank
10 light Kb am swing
10 cossack squat
Then: 8 min practice Hswlk
B:8 min Find your 3 rm hang sq clean( open: easy-medium power clean technik)
C: Metcon
3-4 Rounds for Time
400 meter Run / 500 m row
21 Sumo Deadlift High-Pulls 30-40/ 20-30 kg
12 Burpees over Bar
D:5x 10 good morning, w bb
warm up: gym+shoulder mobility
A:3rds
10 alt scorpion
20 bird dog
20 dead bug
10 snow angel
B: E2mom 10’
10/10 du kb split sq fr rack
20 alt gorilla row
C: Partner wod
800 m row
90 push up ( partner hollow hold)
90 wall ball ( partner plank hold)
90 box jump ( partner wall sit hold)
800 m row
D: Acc
3-4 rds
10-15 barbell biceps
10-15 barbell triceps
WU: 3-5’ gymnastic
3 rounds:
10 SDHP 20/12kg
10 Jumping squat
10 KB Shoulder press - light
A.E2MOM 10' - 5 rounds
- 6/6 KB step ups 2x12/20kg (Open: 2x8/16)
- 50 DU (80 Single)
B. E2MOM 10' - 5 rounds
- TnG Deadlift 5 reps 100/70kg (Open: 70/50)
- 30 Butterfly Sit-ups 10/20kg plate
C. For time:
50 reps Back Squat @60% 1RM (Open: medium-light weight
D. AMRAP 3'
- 1,2,3,4... push-ups
- 2,4,6,8... mountain climbers
WU: 3-5’ gymnastic
3 slow round:
- 10 Slow pushup
- 20m bear walk
- 10 Russian swing - heavy
A. With a continuously running clock complete the following:
- In 7’ find your 3RM Push press ( Open: practice - 3-5 reps)
- In 5’ find your 2RM Power jerk (Open: practice – 2-4 reps)
- In 3’ find your 1RM Split jerk (Open: practice – 1-2 reps)
B.E90" – 9 min
- 8 Bench row (Open: medium weight)
- 40 DU + 12 T2B (Open: 60 Single + 10-12 K2E or knee raise)
C. Metcon
AMRAP 7' Ladder
2-2,4-4,6-6,.....
Deadlift 80/50kg (Open: 60/40)
Lateral Burpee
Rest 3 min
AMRAP 7' Ladder
2-2,4-4,6-6,....
Hang power clean 50/35kg (Open: 40/30)
HSPU (Open: Box HSPU or Z-press)
WU: 3-5’ gymn
3 rounds:
5/5 Around the head in half kneeling position
5/5 Windmill with light weight
10 Wall facing OH squat
A.Squat snatch: Find your daily heavy double in 10 min
Then:
2 x 2 @90% of daily heavy double
2 x 3@80%
B.Emom 7’
5 BSQ 65-70%
C.Metcon
AMRAP 12’
15Thruster 50/35 (Open: 35/25)
12 HSPU (Open: Box HSPU or Z-press or Box pushup )
9 C2B pullups (Open: pullups, jump, box, band)
6 Squat snatch 50/35 (Open: squat or power 35/25)
D: 3 rds
16 alt. Du Dumbell biceps
16 alt. Du dumbell triceps
WU:Gymn + Mob
3 rounds:
- 20 Banded GM
- 5 Scapula pull ups + 5 Ring row
- 10 Down-ups
A: Emom 10’
- 16-20 alt. du kb Z press
- 12-16 alt. Pistol Rx:+ weight
B: Pertner workout
100 cal row
8 rds
20 du kb swing
10 du kb lunges
60 cal row
8 rds
16 alt kb hang clean & jerk
16 alt v ups
20 cal row
8 rds
12 du kb snatch
12 burpee
Streching