A. Warm-up:
20 Opposite arm/leg raises in Tiger pos.
30s. Hollow hold
10 Tempo Air squats [3131]
30 Jumping Jack
x 3-4 sets
B. 4 rounds for time:
50 Air squat
40 Sit-up
30 Burpee
20 Hand release push-ups
*Rest 3:00 btw. rounds
C. EMOM 10’
Odd: 45s. Superman hold
Even: 15/15s. Single-arm Push-up hold
A. Warm-up: Gymn. +
60s. Single-unders
10/10 Single-arm Russian swing
5 PVC pass throught + 5 PVC OHS
60s. Wall Sit hold
x 2 sets
B. EMOM 5’
3 Muscle snatch + 2 Power snatch + 1 OHS @ 30/20kg BB
C. For time: TC: 13’
21 Power snatch @ 40/25kg
75 Double-unders / 100 Single
15 Power snatch @ 50/30kg
100 Double-unders / 150 Single
9 Power snatch @ 60/35kg
125 Double-unders / 200 Single
D. Front squat @ go until 85% of 1RM
Then..
Every 90s. x 5 sets
Front squat x 10 reps @ 50% of D
E. 2 sets of:
60s. Plank to push-ups
Rest 30s.
60s. Alt. V-ups
Rest 30s.
“HOMEBODY”
A. Warm-up:
10 Inchworm
10 Slow reverse snow angel
10/10 Single-Leg Hip thrust on floor
10 Air squats + 20s. Squat pos. hold 90 degree
x 3 rounds
B. 20s. Work / 10s. Rest x 8 sets (4min.)
Max reps Push-ups or Kneeling Push-ups
Rest 2:00
C. 20s. Work / 10s. Rest x 8 sets (4min.)
Max reps Burpee
*Your score = reps of Push-ups + reps of Burpees
D. Bulgarian Split squat
5x10/10 reps
Video: https://youtu.be/y5F1P9ox8pM
*Use chair, if you can
E. “Core”
15 Hollow rock
30s. Plank
30s. Side Plank - Left
30s. Side Plank - Right
60s. Rest
x 4 sets
A. Warm-up: Gymn. + 3 sets
90s. Cardio machine
10 Inchworm
5/5 Single-arm Thruster @ easy DB
30s. Goblet squat pos. hold @ easy DB
B. Every 2’ x 5 sets
5 Single-arm Hang Clean + Jerk - Left
5 Windmill - Left
5 Single-arm OH lunge - Left arm+leg
Then..
5-5-5 reps / Right side
*use Dumbbell @ moderate/heavy!
C. Amrap 15’ (work in pairs)
12 Syncron Thruster @ 42.5/30kg
4 Rope climb (RX Legless) - change anyhow
D. Max time Plank
No rest!
Max time Superman hold
x 1 set
A. Warm-up: Gymn. + 3 sets of:
16 Lateral Box steps @ increasing height!
10/10 Suitcase Deadlift @ 12/16kg KB
5 Empty BB hang clean + strict press
30s. Handstand hold
B. For time:
2 Rounds of “DT” @ 40/25kg
30 Box jump @ 50/60cm
2 Rounds of “DT” @ 50/30kg
30 Box jump @ 50/60cm
2 Rounds of “DT” @ 60/35kg
30 Box jump @ 50/60cm
C. Back squats @ go until 82.5% of 1RM with Triples!
Then...
Every 90s. x 5 sets
Back squats x 10 reps @ 55% of C
D. KB side bend
3x15/15 reps @ moderate weight
A. Warm-up: Gymn. +
60s. Cardio machine / Row
15 Air squats
60s. Frog pos. stretch
15 Hollow rock
x 3 sets
B. Every 3’ x 5 sets (15 min.)
10 Cal Row
3 Wall climb
20 Russian swing @ heavy!
Rest 3:00
C. Every 3’ x 5 sets (15 min.)
20 Air squats
5 Strict Pull-ups
10 Burpee
D. Accessory:
10/10 Single-arm Row @ KB or DB
10/10 Side bend @ KB or DB
x 3-4 sets
A. Warm-up: Gym. +
7.5m Walking lunges - Forward
7.5m Walking Lunges - Backward
10 Medball Squat clean
10/10 Side Rotation in Side plank
x 3 sets
B. EMOM 5’
Hang squat clean x 6 reps @ 30/20kg
C. Hang squat clean @ 1RM
D. Deadlift
6x2 reps @ 75% of 1RM
E. For time:
10 Toes to Bar / K2E
15 Push-ups
20 Toes to bar
15 Push-ups
30 Abmat Sit-ups (PVC behind your neck)
15 Push-ups
40 Abmat Sit-ups (PVC behind your neck)
15 Push-ups
A. Warm-up: Gymn + 3 sets of:
15m Bear Walk
10 V-ups
10/10 Half kneeling strict press @ KB or DB
30s. Wall Sit hold
B. Barbell Strict press (from ground)
4x8 reps @ same weight
*Try to heavier than last week!
C. EMOM 20’
Odd: 15 Wall ball @ 9/6kg
Even: 3 Power clean 75/50kg (open 60/35kg)
D. “Core”
1:00 Dead hang on bar (active)
1:00 Plank
1:00 Rest
x 3 sets
A. Warm-up:
50 Jumping jack
10 Reverse snow angel + 30s. Plank
10/10 KB snatch (hang) @ 8-12kg
15 Goblet Squats
x 2-3 sets
B. EMOM 5’
10 Overhead Squats @ Empty BB
C. Every 5’ x 3 sets
60 Double-unders / 100 Single-unders
10 Squat snatch 40/25kg
30 Double-unders / 50 Single-unders
5 Squat snatch @ 60/35kg
D. Front squat @ go until 82.5% of 1RM
Then..
Every 90s. x 5 sets
Front squat x 10 reps @ 50% of D
E. Accumulate 3 min.
Double KB Front rack hold @ Heavy!
A. Warm-up:
Gymn. + Amrap 8’
45s. Amrap Jump Rope
10 Down-ups
20 Alt. V-ups
B. Double-unders practice in 5-8 min.
(If you can, accumulate 300reps)
C. 10 Rounds for time:
10 Alt. DB snatch @ 22.5/15kg (RX 30/20kg)
10 Burpee
Tc: 20’
D. Accessory:
10 Alt. DB Row in Push-up pos.
20 Alt. Pistol squat to Box @ 40cm
x 3 sets
A. Gymn. + Warm-up:
15/15 Single-arm Russian Swing @ Easy!
20 Plank to Push-ups
60s. Squat pos. hold
30s. Handstand pos. hold
x 3 sets
B. 3 Rounds for time:
10 Clean & Jerk @ 60/40kg
10 High Box jump @ 80/60cm
Rest 5:00
C. 3 Rounds for time:
10 Bar MU’s or 10 Burpee Pull-ups
10 High Box jump @ 80/60cm
D. Back squats @ go until 80% of 1RM with Triples!
Then...
Every 90s. x 5 sets
Back squats x 10 reps @ 55% of D
E. Single-Leg Hip Thrust on floor
3x12/12 reps