1. Upper Body Activation / 3 sets
- 10 seated band rows
- 10/10 tall kneeling side bend lat. pull in
- 10 pendlay rows @bb
2. 3 sets
- 15 DB bench presses
- 15 DB pronated curls https://youtu.be/CIGPx1bx0Hs
3. For time 2 rds.
- 500m row
- 21 Clean & Jerks @50/35
- 21 bar facing burpees https://youtu.be/A6gQLuMMiA4
- 800m run
Rest 2 min btw. rds.
4. Acc. Work
- Tabata Hollow Hold
1. 3 sets:
- 1 min machine
- 10 hollow rocks
- 10/10m OH KB carry
- 10 prone angels
2. Pendlay Rows
- 3x8 @supinated grip @barbell+weight
3. E3' x 6
- 18/15 cals row
- 25 air squats
- 7 BMU / Jumping BMU
4. Acc. Work
- side plank lateral raise 3x12/side
1. Activation / 2 rds.
- 10 band face pulls
- 12 cossack squats
- 10 reverse snow angels
- 12 alt. rev. lunges
2. 3 sets / 1'30" rest
- 15" sec HS hold, then max rep kipping HSPU
3. 3x AMRAP 5' / rest 1 min btw rds.
- 20 HRPU
- 20 Band assisted pistols https://youtu.be/zdRYAqd4x5M
- 20 Am. Swings @24/16
4. 4 sets
- 12/12 bent over rows @mod. DB
- 6 prone angels @2x1,25 https://youtu.be/vSou6Vup5W8
5. Acc. Work
- 100 band hammer curls https://youtu.be/SniJo-6t7Gk
1. Warm- up + SMR
- prayer stretch with foam roller + greatest stretch
2. 3 sets
- 1 min machine
- 8/8m OH carry @mod. KB
3. Rowing / 4 rds.
- 1'30" max cals
Rest 1'
- 1' max cals
Rest 1'
- 30" max cals
Rest 2'
4. Acc. Work
- 3x30"/ side contralateral ring plank
1. Activation/ 2 sets
- 8 hip thrusts @without weight
- 8 RDL @bb
- 4 muscle cleans
- 4 front squats
- 4 good mornings
2. Squat Clean / E2' for 10' https://youtu.be/y42jmYe-g_E
- 5 squat cleans @NO TNG @65%
3. EMOM 25'
1. 15 Thrusters @43/30
2. 15 Pull-ups
3. 40" front rack hold
4. 40" max rep body rows https://youtu.be/hXTc1mDnZCw
5. Full Rest
4. Acc. Work / 3 sets / 1 min rest btw sets
- 1 min reverse chinese plank https://youtu.be/h5amtebtWPo
1. 3 sets
- 12/12 side bend lat. pulldowns https://youtu.be/4XW5D2og2eY
- 12 hollow body lat. pulldowns @straight arms
2. 4 sets
- 5/5 one arm pull up @supinated grip https://youtu.be/MboWnR6tTe0
- 3 rope climbs
3. 3x AMRAP 3' /1'30" rest
- 15 Kipping HSPU
- 15 Pull-ups
Max distance HS walk/ Bear crawl
4. E2' for 10'
- 20/17 cals row
- 15m front rack carry @2x24-28 / 16-20
1. Snatch Activation / 2 sets
- 5 snatch grip DL
- 5 snatch grip bent over rows
- 5 tall squat snatch
- 5 ohs
2. Squat Snatch / 1'30" rest
6x5 @go same weight as last week friday+ 2,5 kg or so / NO TNG
3. Back Squat / E2'30"
5x10 @50%
4. 4 rds. for time
- 10 C2B
- 16 cals row
- 10 push presses @2x22.5/15
1. 2 sets:
- 10 cossack squats
- 30" plank hold
- 24 glute bridge march
2. Running
- easy tempo 400m, then
- 2x 800m / 2' min rest btw
3. Work up to heaviest set of DT / no unbroken/ in 15 min
- 12 DL
- 9 Hang Power Clean
- 6 STOH
4. 2 rds.
- 22m walking lunges - farmer carry @2x22.5/15
- 35 weighted sit-up
- 9 ring muscle up or 12 burpee pullups
1. Warm-up with barbell / 2 sets
- 7 snatch grip DL
- 7 muscle snatch
- 3 squat pos. muscle snatch
- 3 tall squat snatch
2. Squat Snatch in 12 min
5x3 @60% - no tng
3. Back Squat
3x20 @40%
4. 4 rds.
- 20 OHS @43/30
- 20 HRPU
- 100m farmer's carry @heavy
1. Full Body SMR + 2 sets
- 1" easy row
- 8/8 deadbugs @smr
- 12 hollow body snow angels
2. 3 sets
- 30" max rep band tricep extensions
- 30" rest
- 30" max rep seated band rows
- 30" rest
- 30" max rep band squat pull through
3. Rowing
- 5 min easy row, then
- 4x 1000m row /moderate tempo/ / 2 min rest btw rds.
4. Stretching