WU: 3-5’ gymn.
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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!
Warm-up:
10m Tiger walk - forward
10m Tiger walk - backward
10/10 Upright row @ easy DB or KB
10/10 Windmill @ easy DB or KB
15 Jumping squats
x 3 rounds
A. Squat snatch - heavy single open: power snatch
Then,
3 Rounds of:
3 Squat snatch @ 70% of A
2 Squat snatch @ 75%
1 Squat snatch @ 80%
Rest 2’ btw. rounds
B. Front squat
5x3 (warm-up sets)
3x3 (working sets - same weight, heavy)
C. “Partner workout” - I go , you go
4 Rounds of:
500m Row
100 Double-unders
*if you do it alone: work / rest 1:1
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