Warm up: Gymn+full body mobility
A: 3light rds
3/3 one leg get up jhonnie
6/6 one arm swing w. kb easy
9/9 push press w. db easy
B: For Time
Team of 2
4 rds
300m row partner plank hold
20 syncro sit up
4 rds
250 m row partner oh hold w kb
15 syncro one arm thruster 16-24/12-16 kg
4 rds
200 m row partner wall sit
10 syncro burpee
C: Partner workout
4 min max box jump A: work B: rest and change
D:Streching
A. Warm-up:
50/100 Du/Single-unders
10 get up jhonnie
25 Air squat
30 s plank to push up
x 3 rounds
B. Practice 8 min
(bar-ring mu, du, hswlk…)
C:Tempo Strict push-press
5x 5 reps
Rest 30-60s between sets
Tempo: 3333
You can choose workout:
D. Metcon:
Every 3’x 5 rounds=15 min
9 Burpee Roll over
18 Sumo DL high pull @ with KB
36 Air squat
*Burpee roll over: https://youtu.be/NcR2PjOeb3o
E: Superset
Only one dumbell
3 rds
15 biceps curls
15 triceps
No rest between sets
F:Stretching with Coach
A. Warm-up:
25m Walking Lunges
20 Dead bug
10 Burpee
60s. HS hold
x 3 rounds
B. Strict pull-up x 5-7 reps
x 5 sets
Rest 60s. btw. sets
C: Metcon:
3 rounds for time:
21 Push-ups
7 Deadliift @ 100/60kg or 60-80/30-45kg
Rest 2:00
3 rounds for time:
18 Push-ups
6 Deadlift @ 100/60kg or 80/45kg
Rest 2:00
3 rounds for time:
15 Push-ups
5 Deadlift @ 100/60kg or 80/45kg
D. Stretching with Coach
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