1. General warm- up + 2 sets
* 6 Samson Stretches
* 6 Muslce Cleans @bb
* 6 Thrusters @bb
* 6/6 Hip Thrusts @without weight
2. AMRAP 5'
* Max reps Hang Cluster @70/45
3. For Time
A. 5 rds.
* 25 Weighted Sit- ups
* 50 Double- unders
3' Rest
B. 3 rds.
* 16 Pistols
* 1'30" Max Distance Row
4. Cool Down and Stretch
* Recovery Cardio in 5-8 min
1. General wam- up + Prayer stretch + 2 rds.
A.
* 4/4 1-leg Hip Thrusts
* 4 Muscle Snatches
* 4 Snatch Grip Strict Presses
* 4 Box Jumps @40/50
B.
* 3 Snatch High Pulls+ 1 Muslce Snatch @easy weight
2. For Time
* 15 Squat Snatches @70%
3. For Time 10 rounds
* 200m Run
* 1 Legless Rope Climb / Rope Climb
4. Acc. Work / 3 sets
* 10 Ring Rows
* 10 Lat. Pull- downs
* 10 Upright Rows @db DB
1. General warm- up + T-spine extension + 2x5 Shoulder ext. + 2 rds.
* 6/6 RDL @easy KB
* 7/7m Lateral monster walks
* 6/6 Lateral jumping steps @40/50cm https://youtu.be/hp3wdAClSdo
* 10 Barbell Z-presses
2. Front Squat / EMOM 6'
* 4 reps @75-80%
3. For Time 2 rounds
* 25 Deadlifts @70/50 or db heavy KB
* 25 Kipping HSPU / Pike Push- up
* 50 Wall balls
4. Accessory Work
* 3x12 C2 Hamstring Curls
1. Warm-up + 2 sets
* 6 scorpions
* 8 front squats @barbell
* 6 strict presses @bb
* 5 down- ups
2. EMOM 10'
Odd: 15/12 Dips on box
Even: 4 C&J @50%
3. E2' for 10'
* 5 floor presses @db
* 10 facing burpees
4. 4 rounds for time
* 100 single- unders
* 20 box step ups @easy weight
5. Accessory Work
* accumulate 3 min superman hold
1. Warm- up + 3 sets
* 8 cals row
* 12 Dead bugs
* 20" DU's
2. OPEN 22.3
3. For Time / Recovery Tempo
* 40-30-20-10 Cals Row
* 20-15-10-5 Weighted Sit-ups
4. Banded Triceps Curl
* 100 reps
1. 2x
* 1 min Jogging
* 5/5 World Greatest Stretch
* 2/2 Scorpions
* 5/5 Cossack Squats
2. Skill - in 8-10 minutes
* choose your weakness
3. AMRAP 24'
* 300m Row
* 7 Burpee Box Overs @100/120cm
* 20/20m D-ball or Sandbag Carry on Shoulder
* 14 Reverse Lunges @sandbag or d-ball / bear hug
4. 3 sets
* 10 Reverse Hypers on ghd or bench
* 10 RDL @mod.weight db DB/KB or Barbell
* 5 Pendlay Rows @barbell+mod.weight
1. Warm-up + Hamstring Stretch + 2 sets
* 4/4 Hip thrusts
* 4 Squat deep muscle snatch https://youtu.be/wzB4lKbzEZU
* 4 Sots press
* 4 Box Jumps
2. Squat Snatch / EMOM 6'
* 3 TNG @climbing weight
Then 1 min rest and repeat EMOM 6' /reset the weight to the same starting weight/
3. METCON / 2x Amrap 4' / 2 min rest btw rds.
* 5 Power Snatch 70/45
* 200m Run or Row
* 20 Wall Balls 9/6
4. Accessory Work / 4 sets
* 3/3 Turkish Get up @easy.weight
1. General Warm- up + 2 sets
* 3/3 Worlds Greatest Stretch
* 3 Clean Pulls
* 3 Tall Power Cleans
* 3 Kneeling Jumps
2. Work up to heavy 3 position Power Clean (floor, low hang, high hang)
3. 5 rounds For Time
* 15 Unbroken Strict Pull- ups /banded/
* 12 Deadlifts @70/47
4. 4 rounds For Time / 90" rest btw rds.
* 8/8 Bulgarian Squats @heavy DB
* 20/16 Cals Row
1. SMR + General Warm- up + 2x5 Shoulder Extensions, Then 2 sets:
* 10 Hand release push- ups
* 8 Seated strict press @barbell
* 12/12 Lateral monster steps
2. HSPU / 1 min rest btw sets
* 1x Max rep strict HSPU
* 2x Max rep kipping HSPU
3. Front Squat/ E90" for 12'
* 3 paused front squat /pause 1"/ @70%
4. AMRAP 12'
* 12/10 Cals Row
* 12 DB Thrusters
* 12 Burpee Box Jump Overs
5. Accessory Work / 3X
* 10 Barbell Hip Thrusts
* 30"/30" Side Plank
1. General Warm-up
2. Squat / 7 sets @90% of front squat / 1'30" rest btw sets
* 2 Fr. squat + 4 Back squat
3. Running Clock
For Time
* 40 Box Jump Overs
* 20 D-ball or Sandbag Ground To Shoulder
7:00- 14:00
"Diane" / 21-15-9
* DL
* HSPU / Pike Push- up
14:00 / AMRAP 10'
* 30m D-ball or Sandbag Carry /bear hug/
* 12 Burpee Over The Dball or Sbag
* 40" Banded Running
* 9 Burpee Over The Dball or Sbag
4. Seated Good Morning
* 4x10 @barbell