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
Warm up with gymnastics +
2-3rds
50 jumping jack
10 bb snatch
10 hip thrust hold and kb pull overs
10 baby makers
1)Snatch komplex
1 power + 1 hang power+ 1 sq snatch+ 1 hang sq snatch ( climbing)
2)Front squat E2’
Heavy 3 reps x 5 rounds
(Open: 5x5 medium)
3)Metcon
4 rounds FT@ KB 1 arm *, TC: 18’
5 swing + 5 clean Left then Right
5 lunge + 5 FSQ Left then Right
5 snatch + 5 push jerk Left then Right
10 burpee
30 DU **
* Rx: 20/16 kg, Open: 16/12 kg
** Open: 50 SU
4)Acc
1 round/ always 1’ work:30” rest
- hollow rock
- Thuck up
- strict sit up/plate
- atomic sit up
A. Warm-up:
5 Inchworm
10/10 Suitcase DL @ 12/16kg
5/5 Single-arm KB Thruster 12/16kg
60s. Plank
x 3 sets
B. Every 6’ x 5 rounds (30 min.)
15Wall ball @ 6/9kg
20 T2B
15 db thruster 16-25/7,5-15 kg
20 v ups
15 burpee
C. Core
20 Banded good morning
No rest!
60s. Superman hold
Rest 1’
x 3 rounds
D. Stretching
A. Warm-up:
60s. Shuttle run
15 Russian swing @ moderate weight
15 Goblet squat @ moderate weight
15 V-ups
x 3 rounds
B. Squat clean + Front squat - daily max!
C. Metcon
For time:
21-15-9
Pull-ups
Burpee box jump-overs @ 60/70cm !
Tc: 8’
D. Single-arm Front rack KB carry x 25/25m @ moderate/heavy weight
Side plank x 30/30s.
Rest 60s.
x 3 rounds
WU: 5' gymnastic, then...
4 slow rounds:
8 Snow angel
4/4 Cossack squat
8 OHS with pipe
A: Skill
3 rds
30 m handstand walk / basic bear walk 60 m
12-15 strict ttb
B:Barbell Lunges basic / du kb/dumbell
4-5 rds
10 reps
C: Metcon
3 rds
1000 m row
30 bench press 40-70/15-40 kg
Streching
WU: 3-5’ gymn.
+
3 rounds:
15 Banded Good morning
10 get up jhonnie
10 snow angel
A: Emom 15’
- 8-10 shoulder press
- 8-10 bench row
B: Metcon
3 rds
20 back squat
20 hang clean
20 push jerk
barbell weight: 40-60/25-40 kg ; basic: dumbell / kettlebell
3 min rest
3 rds
15 cal row
15 burpee row
Acc: 3-4 rds
15 abwheel
60 sec hip thrust hold
A. Warm-up:
1p Hollow rock
10 Cluster with plate @ 15/10kg
10 Box jump @ 50/60cm No Tng!
30-40s. Dead hang on bar
x 2-3 rounds
B. Power clean + Push jerk + Tng squat clean + Split jerk
x 7 sets @ increasing weight
C. Clean pull x 5 reps @ 100% of B
x 3 sets
D. Half kneeling Arnold press x 6/6 reps
x 4 sets @ moderate weight
E. Syncro Kettlebell
3rds
12 sumo deadlift high pull
12 russian swing
12 alt lunges step
12 goblet squat
Then
Amrap 6’
Single-arm : KB clean + Strict press + Thruster 16/12 kg
*change arm after every complex!