A) 3 sets of:
- 1/1 TGU
- 10 banded pull aparts
- 20" plank w/ alt leg raises
- 1' easy biking
B) Work up to heavy single Shoulder Press
then, 5x1@90%
C) E20" for 8' - 12 sets
Odd) 3 strict pull-ups
Even) 15 DUBS
D) EMOM 15' - 5 sets
1) 40" Rowing for distance
2) 30" dKB Fr. Rack Walking Lunges for distance (7,5m segm.)
3) 20" Burpee Broad Jump for distance (7,5m segm.)
A) 3 sets of:
- 9/9 m monster walk
- 10 OHS
- 10 banded pull aparts
- 12 deadbugs
B) 'Zachary Tellier'
For time:
10 Burpees
10 Burpees
25 Push-ups
10 Burpees
25 Push-ups
50 Lunges
10 Burpees
25 Push-ups
50 Lunges
100 Sit-ups
10 Burpees
25 Push-ups
50 Lunges
100 Sit-ups
150 Air Squats
A) amrap 6'
- 10 scap push-ups
- 5 smr wall slides
- 10"/10" side boat hold
- 5m walking RDL @5db
- 10 cossack squats
B) Work up to heavy double Muscle Clean
then, 3x2 @85%
C) 200 DUBS for time
*Every break: 3 Burpees
(Scaled: practice)
TC: 7'
D) 4 X AMRAP 3' /1' rest btw/
1) 1,2,3...
- WB
- cal Ski
2) 2,4,6...
- alt DB snatch
- box jump over
3) 3,6,9...
- cal Row
- slam ball shot
4) 4,8,12...
- cal AB
- box jump
A) emom 12' - 4 sets
1) 15 snatch grip btn thrusters @empty bb
2) 10 cal rowing
3) 5 inchworms + plank 'til 50"
B) 10-rep Daily max OHS
C) E30" for 8'
6 T2B
(Scaled: 8 weighted Hanging Knee Raises @9/6 medball)
D) For time:
30 Burpee Get Overs @120/100cm
*EMOM (inc. 0:00) : 4 Pistols
TC: 10'
A) 3 sets of:
- 5 walk outs
- 5/5 SL hip thrust
- 30 butt kickers
- 30 high knee running
B) Work up to heavy double Muscle Snatch
then, 3x2 @85%
C) 'Almost Jackie'
For time:
1 K Rowing
50 empty bar thrusters
15 rope climb
TC: 12'
D) 3 sets of:
- 15"/15" Coppenhagen Side Plank
- 5/5 Side Plank Rotations
- 20"/20" SL Glute Bridge Hold on SMR
A) amrap 6'
- 16 toe touches
- 8 smr wall slides
- 12 deadbugs
- 8/8 birddog row
- 6 glute bridge V walk outs
- 20" wall sit
B) Work up to heavy 5-rep Front Squat
then, 3x5@80%
C) E30" for 9'
1,5-5m HSW
(Scaled: 100 HS Marches at wall)
D) AMRAP 15'
- 5 dDB Cleans @2x22,5/15
- 10 WB
- 15 Abmat Sit-ups
- 30m SB Carry
A) 3 sets of:
- 8 hip thrust pull overs
- 12 lying W to Y
- 8 hollow rocks
- 12 cyclist squats
B) Work up to heavy triple Shoulder Press
then, 3x3@85%
C) 50 Pull-ups for time
*Every break:10 V-ups
/Scaled: box assisted pull-up/
D) EMOM 20' - 5 sets
1) 10 squat to squat box jumps
2) 50 DUBS (40" pract.)
3) 8 Burpee T2B
4) 12-14-16-18-20 KBS @24/16
Wu: Gymn+Games
A: 3 rds
45 sec plank rotation
10/10 windmill
B: Dumbell Suck
Buy in: 100 One Dumbell box step 16-22,5 / 7,5-15 kg
10 rds:
1 dumbell burpee
2 dumbell deadlift
3 dumbell devil press
4 dumbell oh lunges
5 dumbell c&j
6 dumbell snatch
Out: 100 dumbell sit up
(1rd: only left arm; 2rd: only right arm 3 rd: only left arm; 4 rd: only right arm...etc)
Full STRECHING!!
Wu: 3 rds
6 cossack squat to thoracic rotation
30 sec mountain climbers
8 behind head lift offs
30 sec plank rotation
A: E3mom x 4
10 deadlift 60-110 / 35-70 kg
5 shoulder press (climbing)
50 du / 100 simple
B: NégyszerNégy néha öt
5 x 4 min
200 m run
8 chin up
16 wall bal
24 russian twist
C: Puffin lekvár
3-4 rds
10 bb bench press
15-20 bb biceps curl
20 alt dumbell bench press
15-20 alt dumbell biceps
Wu: 3 rds
1 min cardio
16 alt leg hip thrust
8/8 kb alt leg rdl & sdl high pull
4 muscle snatch
A: Practice 8-10 min
(hswlk, peg board, pull up, hspu, bar-ring mu)
B: Snatch party
6 rds every 90 sec
1 power snatch + 1 hang power snatch + 1 squat snatch + 1 squat snatch
(basic only power snatch)
C: őhha
2 x Amrap 4 : rest 2 min
2 bar mu ( pull up / c2b )
3 snatch 30-50 / 15-35 kg
4 jump back squat
5 lateral burpee
D: Acessory
3 rds
10 barbell row
20 band triceps down
10/10 one arm row
20 band triceps up