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
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
Warm up: gymn + mobility
A: 3 light rds
15 good morning w. band
10/10 windmill+press 5/10kg plate
15 barbell glute bridges
B: OTM 16'
- 10 deadlift Rx: 100/60kg Open: 80/40kg
- 12 floor press Rx: 24-32kg/12-20kg Open: 16-24kg/8-16kg kettlebell
- 10 barbell row RX: 70/50 kg Open: 50/35kg
- 8 front squat Rx: 50-80kg/35-60kg Open:40-60/25-40kg
C:For time
25 box jump over 60/50cm
1000m row
25 burpee box jump over 60 /50cm
D: Streching
Warm up: gymn+hamstring and shoulder mobility
A: 3 light rds
5 wall climb
10 squat rock
10-10 bulletproof shoulders
5 get up jhonnie
B: BB warm up Amrap5'
1 cluster + 1 thruster + 1 front squat- 2,2,2-3,3,3-4,4,4
then
10 min Find your heavy complex
1 cluster + 1 thruster + 3 front squat
C: Metcon
Every 4 min x5
200 m run
12-15 wb
Rx: 6-10 hspu Open: 10 pike push up
Rx: 3-5 bar mu Open: 5 C2B
D: 3 unbroken rds
30 sec left side plank
30 sec plank
30 sec right plank
30 sec back plank
30 sec rest btw sets
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