A: activation
1' cardio
6 walkout
10 tall kneeling shoulder cars
12 alt toe touch
30" plank
B: Power Clean & Jerk - 12 mins
1RM - build up to your heaviest C&J ever
C: 4 sets
3 strict press + 3 push press + 3 push jerk
increase the weight set by set from @mod
90" rest between rounds
D: 3 x 5' AMRAP
1.
5 strict pull up
100 m run
2.
5 dual db push jerk @heavy
100 m run
3.
10 hrpu / push up
100 m run
A: activation - 2 sets
10 bw good morning
10 shinbox switch
10 russian babymaker
5 tall kneeling muscle snatch @empty bb
1' cardio
B: Power Snatch - 12 mins
build up to your new 1RM
C: Front Squat - 10 mins
build up to your new 1RM
D: EMOM to hell (12-18')
2 clean pull + 2 hang power clean + 2 power clean @75/45 kg
6-10 jumping pull up
12 wallball
A: activation - 2 sets
1' cardio
10 snow angel
10 scap push up to downdog
10 russian babymaker
30" plank
B: 2 rds for time - TC: 31'
20 Hrpu
30 Air squat
20 Pull up / ring row
30 Pendlay row @dual kb
20 Yoga push up
30 Empty barbell thruster
20 Abmat sit up
30 Shoulder press @2x15/7,5 kg
20 T2B
30 Empty barbell back thruster
20 Row (cal)
C: 3 sets
15 plank triceps extension
15 bb biceps curl
A: activation - 2 sets
1' cardio
5 walkout
5/5 hip flow
12 alt toe touch
12 deadbug
B: 5' AMRAP
5 push up
10 gorilla row (R+L=1) @mod
15 air squat
C: 5 x 5' hard work (2 mins rest between rds)
21-15-9
am swing
hrpu
remaining time: max cal cardio
15-12-9
wallball
T2B
remaining time: max distance walking lunges
21-15-9
push press
kettlebell jump squat
remaining time: max distance tiger crawl
15-12-9
dual kb thruster
lat burpee over kb
remaining time: plank
21-15-9
kb deadlift high pull
alt db snatch
remaining time: max distance front rack carry
D: 40-30-20-10
butterfly sit up
kb russian twist
A: activation - 2 sets
10 childpose Y raise
30 sec cardio @mod
5/5 SL RDL hold (5" hold each reps)
15 sec cardio @hard
B: practice - 6 mins
6-weeks-goal session
C: 3 sets
4 snatch grip RDL @31X1 @75-80%
4 wtd double box dips @31X1
90-120" rest between rds
D: for time - TC: 15'
10-9-8-7-6-5-4-3-2-1
strict pull up
1-2-3-4-5-6-7-8-9-10
hspu
E: 5 mins finisher
50 T2B
remaining time: max distance run / max cal row
A: activation - 2 sets
1' cardio
10 plank to dolphin pose
10 low switch cossack squat
+2 sets
10/10 db external rotation @mod
https://www.youtube.com/watch?v=t5Ft8OMG_D8/
10/10 feet elevated side plank hip thrust
B: clean complex - 6 sets
1 hang power clean + 2 hang squat clean + 1 squat clean @80%
90" rest between rds
C: 2 sets
6/6 back rack split squat @your last week performance +10%
max bw strict pull up
90-120" rest
D: 12' AMRAP
2 rope climb
8 alt pistol squat
14 wallball
200 m run
A: activation - 2 sets
1' cardio
10/10 dynamic adductor stretch
10 cossack squat
B: 3 sets
15" row sprint
15/15 m SA front rack carry @heavy
15/15" SA SL plank on kettlebell
https://www.youtube.com/watch?v=3Pj_PzKCZN8/
C: Deadlift - 12' AMRAP
find your new 3RM
(build up to your heaviest 3 tng reps in 12 mins)
D: E3' x 7
12 alt devil press
14 SA db thruster (7/arm)
20/17 cal row
E: stretching
pigeon
bretzel
half kneeling hip flexor stretch
A: activation - 2 sets
1' cardio
8 scap push up to downdog
10/10 side plank hip thrust
12 cuban press @light
https://www.youtube.com/watch?v=XpcOM9Np9LQ/
+ 2 sets
10 push up
20 banded face pull
B: Power Clean & Jerk
5 x 3 reps - no tng
70-70-75-75-80%
90" rest between rds
C: Strict press
3 x 8
last set: build up to your heaviest 8 unbroken reps ever
90" rest between rds
D: 15' AMRAP
4-8 strict pull up
10 T2B
12 dual kb push jerk
250/200 m row
A: activation - 2 sets
10 shinbox switch
5/5 shinbox heel touch
5/5 SL RDL @31X1
1' cardio
+ 2 sets
8 hamstring curl on rower
8/8 knee over toes split squat @12,5/8 kg
https://www.youtube.com/watch?v=UP2OKJbx1us/
B: snatch complex - EMOM 12'
1-6' 2 slow pull power snatch
7-12' 2 power snatch
C: 1+1/4 front squat
4 x 4
last round: 1 rep from failure
D: 5 rounds for time - TC: 12'
3 deadlift @70/45 kg
5 power clean @70/45 kg
7 bar facing burpee
9 box jump
30 du / 60 su
E: stretching
middle split
pancake
pigeon
A: activation - 2 sets
8 walkout + push up
8 scap push up to downdog
8/8 world greatest stretch
8 hip flow
B: EMOM 9'
12/10 cal cardio
5-8 burpee pull up
30" max du / su
C: for time
150 SA kb floor press (75/arm) @16/8 kg
130 sit up
110 bw walking lunges
90 sec plank
70 wallball
50 am swing @20/12 kg
30 pull up
10 wallwalk
every break = 2 burpee
D: 2-3 sets
20 banded face pull
20 db hammer curl