A: 3 rds
6/6 barbell alt leg hip thrust
20 band pull
20 m skeater walkaing w band
6/6 scorpio
B: E3x5
3 reps front squats @heavy
3 reps deadlift @heavy
C: Metcon
4-5 rds
10 hspu / pike push up
5 snatch 60/40 open 40-50/25-35 basic: du kb
3-5 bar - ring mu / c2b x2
10 oh squats / back squat / fr sq
D: Acc
Emom 12
- 12 bb biceps
- 12 bb triceps
- 12 bb front raises
Wu: gymn+ hamstring mobility
A: 2 rds
20 snow angel
10 wall sq
20 "S"
10 bb good morning
20 dead bug
B: E2mom:
10 barbell bench row choose weight
20 band kb swing choose weight
C:Rowing
3 rds
35/30 cal row
25/20 cal row
15/10 cal row
60 sec rest btw row
D: Acc
3rds
12 dumbell good morning
12 arnold shoulder press
Wu: gymn+ pvc mobility
A: Amrap 5'
50 simple under
10 alt du kb push press 8/12 kg
25 jumping jack
10 goblet squat
B: Every 3 min x5
- 6 back sq
- 4-6 chin strict chest to bar pull up
C: Metcon
for time
21 sumo dl high pull 40/30 open 30/20
50 du
30 hrpu
15 sumo dl high pull 50/35 open 40/30
75 du
30 hrpu
9 sumo dl high pull 60/40 open 50/35
100 du
30 hrpu
D: Acc
4x 30 sec plate hollow hold 10/5
E: streching
Wu: gymn+Hip mobility
A:3 light rds
6/6 romanian kb dl
6/6 kb clean&jerk
6/6 alt leg hand climb
Then
3 rds
10 m hswlk
10 scapula pull up
B: Every 3 min x 6
20/18 cal row
Clean&Jerk
20/18cal row
1rd: 6x50%
2rd: 5x60%
3rd: 4x70%
4rd: 3x75%
5rd: 2x80%
6rd: 1x85%
C:Metcon
Amrap 6'
1 push up
1 jump air sq
1 ttb
2,2,2..3,3,3..4,4,4..5,5,5..6,6,6..etc
D: streching
Wu:gymn+ wirst mobility
A:3 rds
5 wall walk
9 bb power sn
13 wb clean
17 cal row
B: 5x3 power snatch choose weight
C:3x6 snatch high pull
D: Metcon
100 reverse lunges wall balls shot to target 9/6
Every rest, 10 deadlift 100/60 kg open(60/35)
E: Acc
50 abwheel
50 hip extension
Wu:gymn+hip mobility
A:3 rds light
3/3 turkish get up
3/3 one leg burpee+ one leg box jump
3/3 one arm kb snatch+ ohs
30 sec hspu hold+ shoulder taps
B:10 min power snatch climbing
5x5 last set last week weight
C: 2x8 snatch high pull
D:Metcon
For time
10 burpee pull up
30 ohs 30/20 kg (open20/15kg) or front squat
7 burpee c2b
20 hang snatch 45/30kg (open 30/20 kg)
4 burpee bar mu (open burpee band mu jump mu)
10 squat snatch 60/40 kg (open 40/30 kg)
E: Acc
3 rds
10 v-sit up
5/5 romanian bb deadlift climbing
Wu: gymn+shoulder mobility
A: 3 rds
5 get up jhonnie
5 inchworm
5 wall climb
then
3 rds
30 m hswlk/ bear wlk
5-7 bar/ring mu/ burpee chest pull up
10 slam ball over shoulder
B: 4 rds
10/10 dumbell rows climbing heavy
20 russian swing @heavy
C:Metcon
3 rds
4 rope climb
75 du/150simple
25 push press 30/20kg
D: streching
Wu:gymn+ shoulder mob
A: 1 rd Light
30 jumping jack
30 box alt step
30 cal row
30 snow angel
30 barbell thruster
B:C&J
1x3 65%
1x3 70%
3x3 70%+
C: Metcon
For time
16-12-8-4
Clean rx(60/30-70/35-80/40-90/45) open (40/20-50/25-55/30-60/35) basic: double kettlebell x2 reps
Burpee box jump over 60/50
D:Acc
4 sets
30 sec L pull hold + 5 sttb
E:streching
Wu: gymn+ elbow mob
A:2 light rds
20 dead bug
15 frog bridge
10 barbell side back squat deep position
5 kang sq
B:E3min x5
-8 bsq +2,5 % previous week
-6-8 sctb + 1-5 kg
C: Metcon
3 rds
20 alt devil press
30 cal row
20 wall ball
D: Acc.
50 barbell biceps
50 barbell triceps
Wu: gymn+ dynamic mobility
A: 3 rds
40 plank twist
10/10 m waiter carry w. kb
10/10 tempo split squat 313
B: 'Rene row'
7 rds
400 m row
21 walking lunges
15 pull up (open: ring row)
9 burpee
rx 9/6 weight west open 4/2kg
C:Acc
100 supermen extension
every rest 20 sec supermen hold
D: STRECHING