2018

A) gymn + wu B) emom 30′ 1) 14/11 cal row 2) 14 t2b (open 20 vups) 3) 2 power snatches Climbing in weights by 5/2,5 kgs, start from 40/25 C) acc 3′ hs hold (every break: 30″ deadhang)

A. Warm-up:  EMOM 8’  Odd: 12-15 Burpee  Even: 12-15 GTOH with Plate!  B. Kipping or Butterfly pull-up practice in 5-8 minutes, then.. 5×5 Strict pull-ups  You can choose workout:  (C.a.) 7 Rounds for time: 3 Muscle-ups (Ring or Bar)  6 Clean & Jerk @ 60/40kg  Tc: 14 min.  (C.b.) Amrap 14’  25 Burpee  3 Rope…

A. Warm-up:  20 Opposite arm-leg raises in Tiger Pos.  20 Band pull-apart / easy band  20 Cossack squats  x 3 sets  B. Pistol squat “practice”  RX: weighted pistol squat x 6 reps alternating  x 5 sets  C. 3 rounds for time: 20 Wall ball @ 9/6kg 20 Alt. 1-arm KB hang power clean @ 24/16kg…

A. Warm-up:  Gymn + Warm-up games in 10-15 mins.  *Trainer choice B. Half kneeling strict press x 8/8 reps @ use DB or KB  Pull-up on rope x 3-5 reps / arm  Rest 60-90s.  x 3 sets  *Open: Single-arm Ring row x 6/6 reps  C. “Diane”  21-15-9 reps for time: Deadlift @ 102/70kg HSPU  *Open:…

A. Warm-up:  10m Inchworm 10/10 Suitcase deadlift @ easy KB  10/10 Windmill @ easy KB  30/30s. Side plank x 3 sets B. In 8 minutes:  Overhead squat – daily max or 1RM (from rack)  Open: only technic!  C. RX:  3’ work / 1’ rest x 5 rounds (20min.)  20 OHS @ empty BB (15/20kg)  6…

A. Warm-up:  Easy “Amrap” in 8 mins.  10m Walking Lunges  10 V-ups 10 PVC OHS  45s. Handstand hold  B. Power snatch – warm up to 50-60% of 1RM  Then.. For time: 10-8-6-4-2-4-6-8-10 reps of: Unbroken Tng Power snatch @ 50% of 1RM Snatch  C. Every 2’ x 5 sets  Back squat x 5 reps @…

A. Warm-up:  50 Jumping jack  10 Russian swing @ medium weight 20 Air squat  30s. Dead hang on bar  x 3 sets  B. Squat clean – warm up to 70-80% of 1RM  Then, EMOM 8’  1 Squat clean @ 70% of 1RM  30 Double-unders  C. For time:  21-15-9-15-21 reps of: KB dead snatch @ 24/16kg …

WU:3-5’gymnastic 2 rounds: 5 Walkout 10 Slow push up 10 Ring row 10 Lunge   A. 8’ HSPU practice Rx: 50 Def. kipping HSPU for time   B. 8’ Kipping Pullup, C2B or Bar MU practice Rx: EMOM 6’ – 3-5 Bar or Ring MU   C. AMRAP 25’ 80 DU (160 SU)  12 Am.Swing…

WU:3-5’ gymnastic AMRAP 6’ WU pace 10 Jumping squat 5 Empty BB High hang snatch pull 20 Banded good morning   A. E2’ – 5sets 3 Clean Deadlift + 2 Squat Clean + 2 Split Jerk @60-65% 1RM C&J   B. 8-10’ work up to a heavy single Power snatch   C. AMRAP 10’ 10…

WU: 3-5’ gymnastic 2 rounds: 30m bear walk (2*15m) 16 Jumping lunge 20 Russian swing   A. 4 sets: 1’ work/2’ rest Max reps Back squat @60% 1RM   (if you work in pairs do it in delay, eg. Person#1: 0:00-1:00, Person#2: 1:30-2:30)   B. 3 rounds for time: 75 Air squat 25 Power clean @40/30kg…