Wu: gym+ mobility
3rds
50 jumping jack
25 good morning w. Band
50 mountain climbers
25 gtoh plate 10/5
A: 5x10 BSQ
B: SB Hallowod
10 burpees
10 bench press medium weight: bb-heavy du kb-db
31 russian swing 24-32/20-24 kg
10 burpees
10 bench press
31 box jump
10 burpees
10 bench press
31 wall ball 9/6
10 burpee
10 bench press
31 pull up
10 burpee
10 bench press
31 push press
10 burpees
10 bench press
31 alt dumbell snatch 16-22,5/7,5-15 kg
1031m row & run
C: Streching
warm up: gym+shoulder mobility
A:3rds
10 alt scorpion
20 bird dog
20 dead bug
10 snow angel
B:Find your 3RM Push Jerk - 10min
C:Metcon
Every 3min x6
10 pull up
20 jump air squat
10 burpee ttb
20 jump lunges
D:3rds
10/10 kb romanian deadlift
20 alt kb dead row
60 sec superman hold
Warm up:
gymn + mobilty +
3rds
10m inch worm
10m crab walk (high hip)
10 wall squat
A: BB wu
Amrap 5'
( 5sn dl + 5sn press behind neck + 5ohs + 5sn balance + 5 sotts press)
B: 10 min Find your heavy complex
2 snatch balance + 3ohs
Open: Focus on technik
C:3x5 high hang snatch pull
Rx: 80-90-100%
Open: max load 70%
D: Amrap 8'
6 power snatch RX: 50/35 Open: 40/25
30 du Open: 50 simple
Abs party:
20-16-12-8-4
V-ups
Sit up.... no rest UNBROKEN
Warm up: SMR+ gymnastics
A)8-10 min for practice on the weaknesses (pistol squat, DU, Muscle up...
B)Metcon
For time:
- 400 m run/ 500 row
- 20 Deadlift @ 100/70 kg (Open: 70/ 45 kg; Basic: double kettlebell, choose weight)
- 400 m run/500 row
- 20 Back squat @ 90/60 kg (Open: 69/ 35 kg)
- 400 m run/ 500 m row
- 20 Power Clean@ 80/50 kg (Open: 50/30 kg)
- 400 m run / 500 m row
- 20 STOH @ 60/ 40 kg (Open: 40/25 kg)
- 400 m run / 500 m row
- 20 Power Snatch @ 50/35 kg (Open: 30/ 20 kg)
C) Streching
Warm up: 10 min gymn+ hip mobility+ running
A)Squat clean
5-6x 2 reps, climbing weights
90” rest btw sets
No tng
B )Metcon
5 rounds for time
* 21 Am swing Rx: 28/20kg, Open: 20/12 kg
* 16 Box Jump overs
* 8 Burpee
C)EMOM 12’
Min 1- Double KB front rack front squat x 10-12
Min 2- Single leg RDL/ 1 KB x 6/6 reps
Min 3- Superman hold x 30”
D)Hollow hold Accumulate 2’ total
Warm up: 3 sets:
* 30” HS hold
* 14 Bird Dog
* 20 Shoulder taps in plank
* 10 light Kb am swing
* 10 cossack squat
A)Work up to heavy in 10 min:
- 1 front squat
- 1 Push Jerk
- 1 split jerk
B) Metcon
3x 5’ AMRAP with 2’ rest
First: 14 db hang snatch, 7 oh squat 22,5/15 kg
Second: 10 Power clean@ 25/40 kg (open: 20/30 kg), 10 FR Lunge steps, 10 Sit up
Third: Max reps burpee to target
C) Acc:
3-4 rds
10/10 one arm dumbell rows
10 barbell good morning
Warm up: 3 sets:
- 15 dow up
- 6/6 KB clean and press@ light
- 30" plank
A) Bench press
4x8-10, same weight
90"-2' rest
B)Cossack sq
4x8-10 double kb
C)Metcon
21-15-9 reps of:
- kipping pull up
- v-ups
- HR push up
-t2b
Wu: gymn+ shoulder and hip mobility
7'amrap
15 Hanging med ball hamstring curls 9/6 kg
20 russian twist w. med ball
15 med ball glute bridge
20=10/10 med ball halo
A:8 min Clean and Jerk Technik
Open: pvc, technik bar
Rx: only bar
B:8minFind your 5 rm Touch and go clean and Jerk
C:For time
4rds
300m run
15 thruster Open: 30kg/25kg Rx: 40/30kg
5 burpee pull up
D:2rds
15/15 windmill w. plate
30/30 sec side hollow hold
Warm up: gymn+ mobility
A: 3 rds
1 reverse burpee
9 snow angel
5 wall squat
6 hrpu
B: 1956. Október 23
partner workout (i go- you go)
Buy in: 1956 m row
Then:
10 rds
1 wall walk
9 box jump
5 man maker 16-22,5/7-15 kg
6 burpee
10 alt db snatch 16-22.5/7-15 kg
23 sit up
C: streching
Warm up: gymn+ shaolin in 10 min
A) EMOM 9’
Min 1- paralett L-Sit hold x 30”
Min 2- Double Unders x 50 (Open:100 SU)
Min 3- Tiger walk forth and back 10/10 m
B)AMRAP 28’ in team of 2:
* 1000 m row( one work,
one rest)
* 400 m run (together)
* 40 m walking lunges @double KB(one work)
* 40 Double KB deadlift(one work)
* 40 clap butterfly sit up
C)Strict sit up (L-sit,
plate overhead) 4x 12