A. Warm-up:
3 sets of:
B. Strength/Lifting:
EMOM 3' x 3 sets , 1' rest btw. sets
* increase the weight in every set! (3 times)
1 power clean + 2 front squats
C. For Time:
15-12-9-6-3 Bar Facing Burpee
3-6-9-12-15 Power Clean @ 60/40 , 50/35 , 40/25 kg
D. Accessory:
15 hollow rock + 15" hollow hold ( NO REST btw.)
rest 30"
x 3-4 sets
1)2 rds
* 10 m tiger crawl
*6/6 windmill
* 12 cal row
* 10 down up
* 30" plank
2)For time
15-10-5 reps
* power clean @35/50 kg
* cal row
2' rest
15-10-5 reps/m
*FSQ @35/50 kg
* meter handstand walk
2' rest
15-10-5 reps
* push press@35/50 kg
* lateral burpee
3)3 rds
* 30/30 m heavy Kb single arm FC
* 30"/30" side plank
1)5' amrap
* 10 russian swing@ lightt
* 8 OHS facing wall
* 6 snow angel sitting by wall
* 6/6 lunge steps
* 5 BB sn deadlift + 5 muscle sn
2)Squat sn E90" x 2 reps, 5 rds
3)Deadlift 4x3,same w.
4)3x 4' amrap/2' rest
* 3/5 bar MU/8 c2B/ 12 PU
* 10 deadlift@50/70 kg
* 10 HSPU
* 5 burpee target
1)6' amrap
* 5 inchworm
*10 glute bridge
* 5 burpee
* 5 BB deadlift + 5 muscle clean + 5 press
* 20"/20" side plank
2)Lifting: 1 hang power clean + 1 power clean
E90" x 5 rds
3)Seated good morning (on box) 4x10, same w.
4)Buy in
1000 m row, then
3 rds
* 10 CJ@ 30/40 kg
* 12 heavy russian swing
* 14 pull ups
1)Gymn + 2 rds as warm up
* 10 scapula pull ups
* 15/15 m OH KB carry
* 8/8 cross body deadlift
* 10/10 russian twist / no weight
* 8/8 box step
2)Strength: 4 sets, 1' rest btw sets
a)Box step, alternating, 2x KB in farmer carry pos. X 6/6
b) Inverted row x 8-10 reps
3)14' AMRAP
* 50 DU/ 100 SU
* 12 alt KB clean
* 24 air squat
* 12 T2B
4)One-arm row 4x8/8@ heavy DB
1)6' amrap
* 7/7 bird dog
* 7/7 side plank rotation
* 7/7 single leg hip thrust
* 20" wall sit
* 7 BB press
* 30" high knee run
2)Lifting: Rack jerk (split or push jerk)
4x2, climbing, 90" rest btw sets
3)Strict HSPU 6x 2-5 reps
30"-1' rest btw sets
Rx: deficit Open: strict/ kipping/ suficit /pike push up...
4)3 rds for time
* 3 wall climb
* 12 back racked lunge steps@ 35/50 kg
* 15 heavy STOH @35/50 kg
* 25 cal row
1)7' amrap
* 8 OHS facing wall
* 12 banded good mornings
* 12 alt sh. taps in push up pos.
* 50 SU
* 20" HS hold/wall
* 5 burpee
2)Lifting: 1 snatch high pull + 1 power snatch
5 sets, E90"
3)BSQ 3x3, same w., 90" rest
4)8' amrap
* 10 thruster@ 2x KB
* 10 wall balla
* 20 HR push ups
1)2 sets as warm up
* 12 m bear crawl
* 10 KB deadlift
* 8/8 dead bug
* 8 V-sit up
* 30" superman hold
2)25' EMOM in team of 5
Min 1- double DB hang clean + jerk
Min 2 - T2B
Min 3- deadlift @45/60 kg
Min 4- cardio machine or run
Min 5- rest
3)3 sets
* 30" plank
* 20" L-sit hold on bar
1)6' amrap
* 12 m tiger crawl
* 20 jumping jack
* 6/6 goblet lunge steps@KB
* 10 down up
* 6 m spider, 6 m crab walk
2)Squat Clean + Jerk E90" x 1 rep x 6 sets
3)FSQ 3x3, same w.
90" rest
4)4 rft
* 3 rope climb
* 10 OHS @25/40 kg
* 10 bar facing burpee
1)Warm up with animals
2)3 sets, 1' rest btw sets
* 1/1 TGU@ KB
* 5/5 windmill@ KB
* 8 strict HSPU (Open: kipping)
* 10 goblet squat@ heavy KB
3)15' amrap
*15 Box Jump Overs
*6 pull ups + 6 Chest To Bar Pull-Ups (12 pull ups, 15 ring rows)
* 9 Double Dumbbell Power Cleans @medium w.
* 7 cal Ski/Bike/Row
4)Bent over row 4x10, same w.
5)Hollow rock tabata