Wu:
3 rds
6/6 Half kneeling press @ light KB
10 scapula pull-up
20" HS hold
Split jerk:
5x 2 climbing
Metcon:
4 rounds for time:
400m row
5 wall walk
10 burpee
15 wall bal
10 double kb gorilla clean
5 c2b
Wu:
3 rds
20 banded pull
10/10/10 I/Y/T
25 m ↔️ kb front rack carry
Strength
Emom 10”:
Odd: 20-25 banded triceps
Even: 6-10 deadlift 50-60 %
Metcon:
3 rds
36 hrpu
24 jumping lunges
12 pull up / ring row x1,5
6 reverse burpee
SMR & STRECHING
Wu:
3 rds
10 alt scorpio
8 alt cossack sq
8/8 windmill + shoulder press
10 bb kang sq
Strength:
EMOM 10”
Odd: 5-8 back squats 60-70%
Even: 7-10 bb shoulder press 60-70 %
Metcon: SB BIRTHDAY
13 rds
20 du
12 jump squat
1 burpee bar mu / 1 burpee pull up
9 alt db hang clean & jerk
3-4 sets
10 bb good morning
10 bb sit up
SMR & STRECHING
Wu:
3 rds
12 alt lateral box step
12 invertalt row
12 snow angel
1 min cardio
Snatch:
6 rds
1 snatch + 1 hang snatch + 2 ohs (basic: power snatch and no ohs)
Metcon:
Every 4 min x 4-5
6 hang snatch 40/25 kg
8 alt lunges step ohs
10 hspu / pike push up x1,5 / clap push up / hrpu x2
12 cal cardio
3-4 sets
12 kb gorilla row
12 kb skull chrusher
12 kb biceps curl
30 sec rest
SMR & STRECHING
Wu:
2 rds
6/6 one leg kb rdl + clean & shoulder press
12 wb squat clean
6 half burpee
12 wall sq
Squat Clean:
6 rds ( climbing)
1 squat clean + hang sq clean + front squat
Metcon:
Every 5 min x 4
9 hang clean 50/35 kg
12 t2b
15 wall ball 9/6
18 burpee
3-4 set:
12/12 windmill
20/20 sec side plank kneee 2 elbow
SMR & STRECHING
Warm up:
3rds
14 dead bug
14 bird dog
14 russian baby makers
HYROX:
750 m cardio / x2 bikerg
200 m kb carry
750 m cardio
100 m burpee broad jump
750 m cardio
200 m walking lunges
750 m cardio
100 plate push
750 m cardio
200 m kb carry
750 m cardio
100 sit up
STRECHING & SMR
Warm Up:
3 rds
10 bent over revers fly 1,25-2,5 plate
10 half burpee
10 box steps
50 jumping jack
Partnerwod:
1000 m row
50 burpee box jump overs
100 wall ball
1000 m row
50 alt. db hang clean & jerk
100 alt db snatch
1000 m row
50 db hang sq clean
100 push up
1000 m row
50 db push press
100 v-up
STRECHING & SMR
Warm up:
2 rds
1 min cardio
50 m bear walk
1 min cardio
50 m tiger walk
Snatch:
E90"x 6 rds (climbing)
Snatch pull + 2 Hang snatch
Metcon:
Every 3 min x 5-6 rds
20 Am swing 24/16
15 box jump
10 Hspu / clap push up / pike push up
Acc:
3-4 set
10/10 kb windmill
45-60 s plank
STRECHING & SMR
Warm up:
3 rds
10 arch rock
12 plank to push up
12 snow angel
10 hollow rock
Strength:
4 rds (medium weight)
15 bench press
15 bench row
Metcon:
Buy in: 1500 m row
60-40-20
Air squat
push up
reverse lunges
straight leg sit up
Cash out:1500 m row
Streching & SMR
Wu:
3 set
12 alt box side step
24 hamstring curls w. band
24 tou touch
12 cal row
Strenght:
shoulder press & deadlift (medium weight)
2x12
2x10
2x8
Metcon:
3 rds
20 thruster 30/20 kg
15 pull up
10 lateral burpee
3-4 set
12 bb biceps curl
12 skull chrusher
12 arch rock