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
10 rds
3 wall walk
4 atomic sit up w.plate 15-20/5-10 kg
5 clap push up
6 jump squat w. Plate
D:Acc
3x 30 band triceps
E.Stretching with Coach
A. Warm-up:
10-10m Tiger walk (forward + backward)
10 Ring Row
10 Burpee
10/10 Single-arm KB deadlift @ medium weight
x 3 rounds
B. Amrap 18’
200m Run
6 Muscle-ups (Open: Burpee Pull-up)
12 Am. Swing @ heavy
18 Wall ball @ 9/6kg
C. Dead stop Deadlift x 5 RM
- focus on perfect start position!
D. Acc
3-4 rds
10 hollow rock
10 sec hollow hold
10 v-up
no rest btw sets
WU: 3-5’ gymnastic
3 rounds:
10 Ring row
10 Jumping squat
10 KB Shoulder press - light
A. 3 rounds:
45" MU (ring or bar) (Open: pullup)
45" rest
45" Ring dips (Open: Banded or Dip on box)
45" rest
45" OH Walking lunge 20/10kg (Open: 15/10)
45" rest
B. EMOM 10'
Rx: 2 Power clean + 1 Jerk (Split or Push)@70-80%
Open: 2 Power clean + 1 Jerk (Split or push) - medium for practice
C. EMOM 15' (5 rounds)
- 50 DU (Open: 80 Single)
- 10 Lateral burpee (Open: 8 Lateral Burpee)
- 12 STOH 50/35kg (Open 35/25)
...then immediately...
3 rounds for time:
- 50 DU (Open: 80 Single)
- 10 Lateral burpee (Open: 8 Lateral Burpee)
- 12 STOH 50/35kg (Open 35/25)
D: Acc:
3-4rds
12-15 dumbell floor biceps
15 floor skull chrusher
WU: 5' gymnastic, then...
3 slow rounds:
8 Snow angel
4/4 Cossack squat
8 Lying shoulder dislocation with pipe
8 OHS with pipe
A. E90” - 5sets
Rx: 3 Power snatch @70%
Open: 3 Power Snatch - practice
B. E2' - 5 sets
Rx:5 Back squat @75% 1RM
Open: 6-8 Back squat - medium weight
C. AMRAP 8'
4 Squat clean 60/40kg (Open: 40/25kg)
8 Box Jump
12 Situp
D. 3 sets:
Work in 2' :
20 Power snatch 40/25kg (Open: 15reps - 25/15kg)
Max reps DU in the remaining time from 2 minutes (Open: Single unders)
90” rest
WU:3-5’gymnastic
3 rounds:
5 Walkout
10 Slow push up
10 Lunge
A.Practice
12’ skill:
Choose 2 excersises from this list and prcatice them in 6-6’
- DU
- Pullup variations(kipping, butterfly, C2B)
- MU on ring or bar
- Skin the cat
- Feestanding HS
- HSPU
- HS walk
- T2B
B.Wod
AMRAP 30’
18 Wall Ball
8 Burpee 2KB Box Step Over 2x24/16kg (Open: 16/12-8kg)
15 Am.Swing 24/16kg (Open: 16/12-8kg)
8 Hang power snatch 50/35kg (Open: 35/25kg)
12 Reverse Lunge 50/35kg (Open: 35/25kg)
C.
3 rounds:
1:00 Hollow hold
1:00 Plank
No rest between rounds
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:8-10min Clean and Jerk Technik
Open: pvc, technik bar
Rx: only bar
B:8min
Find your 5 rm Touch and go clean and Jerk
C:For time
3rds
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
WU:3-5’ gymnastic
AMRAP 6’ WU pace
10 Snow angel
10 KB Military press
15 Light KB SDHP
A:Emom 9=3 rds
-15 m handstand walk/ bear walk
- 6-8 slam ball/sand bag over shoulder
- 15 t2b
B: Emom 6
15 barbell row
15 dumbells floor press
C: Wod
100 dumbell snatch 15-22,5/10-15
75 box jump overs
50 push up
25 cal row
D: 4 rds
25 band triceps
10 triceps push up
A: warm up 2 rds
10 90/90 hip
1 min cardio
10 bird dog
1 min simple under
B: Emom 9= 3 rds
5 ring muscle up /open: bar/ box, band
50 du/75 simple
15 goblet squats
C: 5x5 push press climbing
D: Tumilson
8 rds
200 m run
11 dumbell burpee deadlift 20-30/10-17,5 kg
E: Acc
3-4 rds
15/15 kb side
15/15 barbell side
WU: 5' gymnastic, then....
3 slow rounds:
- 10 Empty bar thruster
- 100 Single Under
- 15 Sit up
A. Work up to a heavy set in 10’
Rx: 1 Squat Clean + 1 Hang Power Clean + 3 Front Squats
Open: Practice same complex
B. 3 rounds : (max load)
- 5 UB shoulder press with BB
- 10 step front rack lunges (same weight)
- 20 burpees over the bar
1' rest
C. Wod
AMRAP 10’
- 15/10 pull-ups
- 10 box jumps
- 15 t2b (open:k2e or leg raises)
- 10 box jumps
- 15 air squats
D: Acc
3-4 rds
15 dumbell biceps
15 skull chrusers
WU: 3-5’ gymnastic
3 slow round:
- 10 Slow pushup
- 20m bear walk
- 10 Russian swing - heavy
A.3 rounds
- 6-8 HSPU (deficit or regular, strict or kipping) (Open: Box HSPU or Z-press)
- 8-10 Strict T2B (Open: Hanging Leg raises)
B Snatch
E90" - 3 sets (speed focus)
3 Snatch High Pull – climbing, start at 50%1RM (Open: practice)
E90" - 5 sets
2 Snatch Pull + 2 Squat snatch – climbing, start at 60%1RM (Open: practice with light weight)
C.EMOM 10'
- 5 BSQ 50%
D: Wod
AMRAP 10'
- 10 one handed KB squat clean thrusters (Rx: 24/16, Open 16/12)
- 20 mountain climbers
- 30 russian twists with plate (Rx:15/10, Open: 10/5)