A: activation - 2 sets
5/5 shinbox thoracic rotation
5/5 shinbox good morning
5 glute bridge V-walkout
50 su
B: practice - 8 mins
6-weeks-goal session
C: 3 sets
300/250 m row
16 hamstring march @mod
12 dual kb floor press @mod
D: EMOM 10'
odd: 5 snatch grip RDL @70%
even: 3-5 double box weighted dips @10-15% of bw
https://www.youtube.com/watch?v=CVaxoIOH160/
E: "Rosa" - 5 rds for time
10 hspu
400 m run / row
F: 2-3 sets
12 alt db front raise
12 bb good morning @35/25 kg
A: activation - 2 sets
1' cardio
10 middle split knee bends
10 sumo squat
10 bw good morning
B: 2 sets
15/15 side plank hip thrust
10/10 side lying powell raise
https://www.youtube.com/watch?v=7qkZ-bQA-ek/
C: Clean complex - 5 sets
1 slow pull power clean + 1 power clean + 2 hang sq clean below knee
60-90" rest
D: 3 sets
5/5 back rack split squat 70/45 kg
3-5 bw strict pull up
E: 4 rds for time
buy in: 800/650 m row / run
50 du /100 su
20 suitcase walking lunges @2x17,5/12,5 kg
4-6 bmu / 6+6 pull up+push up
cash out: 800/650 m row / run
A: activation - 2 sets
1' cardio
10 banded rev nordic curl
20/20" split squat pulse
B: 3 sets
15" row @max effort
15/15 m SA farmer carry @heavy
15 feet elevated hip thrust
C: Deadlift
2 warm up sets, then:
8 reps 70%
6 reps 75%
4 reps @80%
2x2 reps @90%
90" rest between rounds
D: for time - TC: 18'
35 russian swing @24/16 kg
30 kettlebell hang snatch @20/12 kg
25 kettlebell jump squat @16/8 kg
20 cal cardio
15 pull up
10 burpee pull up
15 pull up
20 cal cardio
25 kettlebell jump squat
30 kettlebell hang snatch
35 russian swing
E: 4 sets
20" superman hold
20" hollow hold
20" rest
A: activation - 2 sets
12 alt toe touch
10 snow angel
5/5 tall kneeling shoulder cars
B: 2 sets
30" row @mod
10-15 strict press @empty bb
10-15 sup ring row
C: Power Clean & Jerk - EMOM 6'
2+1 reps
1-2' @60-65%
3-4' @70-75%
5-6' @80%
D: E3' x 4
8-10 bent over row
8-10 bradford to full press
https://www.youtube.com/watch?v=VGEx3cEFI6s/
E: 12' AMRAP
2-4-6-8-...
dual db bent over row
feet elevated push up / push up
+ 6/5 cal cardio between every round
A: activation - 2 sets
1' cardio
5 russian babymaker
10 hip flow
10 m duck walk
10 bw good morning
B: snatch complex - 12' EMOM
1 segment power snatch + 1 power snatch (no tng)
https://www.youtube.com/watch?v=KbFblcCQl1Y/
start from light; last set @80%
C: 1+1/4 front squat
2 warm up set, then:
4 x 5 reps
effort level: 70-80-80-90%
D: 10' AMRAP
3 squat snatch @50%
3 T2B
6 squat snatch
6 T2B
9 squat snatch
9 T2B
E: stretching
2 x 1' couch stretch
1' prayer stretch
1' passive hang
A: activation - 2 sets
5 walkout
10 deadbug
15 bw good morning
1' cardio
+ 2 sets
2/2 turkish get up @mod
5/5 windmill
B: 5 rounds for time
5 weighted push up @15/5 kg plate
10 push up
C: 12' AMRAP
8 db snatch @right
8 db oh walking lunges @right
8 db snatch @left
8 db oh walking lunges @left
40 du / 80 su
D: 3 rounds for time
25 wallball
25 box jump
@you have to start every minute with 5 burpees (from 0:00)
E: finisher
3' max am. swing
1' rest
3' max butterfly sit up
A: activation - 2 sets
5/5 SL RDL hold (hold 5" in the bottom position)
10 inchworm
15 m tiger crawl
1' cardio
B: practice - 8 mins
make your 6-weeks-goal perfect
C: 6-9-12-9-6 - for time
snatch grip RDL @70%
hspu
ring dips / banded ring dips
D: 12' AMRAP
6 alt db snatch @22,5/15 kg
8 burpee box jump
10 T2B
12 tng deadlift @50%
E: bonus track - 2-3 sets
10 jefferson curl @empty bb
15 db lat raise (ext. rotated)
https://www.youtube.com/watch?v=uD-Lb-ZLdUg/
A: activation - 2 sets
12 low switch cossack squat
8 plank to dolphin pose
6 muscle clean @empty bb
1' cardio
B: clean complex - 5 sets
1 slow pull power clean + 1 power clean + 2 hang squat clean
first set @mod
last set @80%
60-90" rest
C: 3 sets
6/6 back rack drop lunges @80%
3-5 strict pull up
D: E3' x 4
10-15 body row
16 alt. kb front rack walking lunges @2x16/8 kg
30 du / 60 su
250/200 m row
E: bonus track - 2-3 sets
10/10 clamshell side plank hip thrust
15 db lat raise
A: activation - 2 sets
6/6 kb SL RDL @mod
6/6 cossack squat
6 kang squat
B: 4 sets
200 m row
40 m cross body carry
20/20" side plank
C: Deadlift - 4 sets
1. 8 reps @60%
2. 8 reps @70%
3. 8 reps @80%
4. max reps @75% of your 3rd set
90-120" rest between rds
D: E3' x 6
8/8 offset push up
12 kipping pull up
8 seated box jump
12 dual kb deadlift high pull @2x16/8 kg
E: 1 set
3' max inchworm
A: activation - 2 sets
1' cardio
10 scap push up
6/6 sidelying thoracic stretch
https://www.youtube.com/watch?v=Kcn9h72WopQ/
B: 5 sets - TC: 6'
4/4 offset push up
4/4 gorilla row
4/4 OH kb sit up
C: Power Clean & Jerk - 4 sets
5 reps - tng - 70-75%
60-90" rest
D: push and pull - E2' x 5
reps: 6-9-12-9-6
btn press
strict pull up / banded pull up
E: 15' AMRAP
6 jumping pull up / ring row
9 push jerk @50/30 kg
12 plank triceps extension https://www.youtube.com/watch?v=1bjwi_z72sI/
200 m run
F: EMOM 5'
45" plank