Warm up:
3 rounds:
A) Lifting, strength
Every 2' for 12': Clean + Jerk + Front squat
- increasing weight
B)For time /TC: 12'/
- 50 kipping HSPU/ 50 Box push up
- 50 wall ball
- 200 DU/ 350 SU
C) +
Single leg barbell hip thrust 3x 8/8
A) gymn +
80m bear crawl
*E30" : 1 burpee
B) 3 Attemps : max reps butterfly pull up
C) Daily Max Power Clean in 8'
D) E20" for 15' - 5 sets
1) 10 DU's
2) 1 C&J @70% of C
3) 5/3 cal Ski
4) 1 C&J
5) 10 air squats
6) 1 C&J
7) 10 V-ups
8) 1 C&J
9) rest
E) 3 sets:
- 10 ab wheel roll outs
- 1' arch hold
A) gymn +
AMRAP 6'
8 shoulder presses @ empty bar
8 burpees
20"/20" side plank
40 high knee run
B) 3 Attemps: max reps kipping HSPU
C) AMRAP 20'
50 box jump overs
30 KB thrusters @24/16 KB
10 rope climb or pegboard asc.
30 KB OH reverse lunges
50 abmat sit ups
D) Gymnastic swimming
A) gymn +
AMRAP 6'
6 cossack squats
1/1 TGU
B) EMOM 8'
Odd) 30" max reps alt. Pistol
Even) 17 KBS @28/20
Rest 2'
EMOM 8'
Odd) 30" max cal Assbike
Even) 17 GHDSU
Rest 2'
EMOM 8'
Odd) 30" max reps alt. Pistols
Even) 17 burpees
Rest 2'
EMOM 8'
Odd) 30" max cal Ski
Even) 17 thrusters 30/20
A) gymn +
20 reps of:
Scap pull up
Jumping Jack
Alt Vup
Air squat
Walking plank
B) 3 attemps: max reps strict pull up
C) Front squat
4*1 @95%
(If you feel it easy, go for PR..)
D) E30" for 12'
1) 6/4 cal Row
2) 6 T2B
3) 6 alt. DB Hang clean & stoh
4) 6 WB
E) Acc: 3 sets:
- 7/7 chinese KB Row
- 21 banded pull apart
A) gymn +
3 RNFT:
- 6 inchworms
- 6 get up Johnny
- 30" plank with alt. leg raises
B) 3 Attemps: max reps of Strict HSPU
C) 4*1 Power Snatches
@90-95% of max
If you feel it easy, go for a PR..
D) For time:
400m Run
40 burpees
E) 3 sets:
- 10 rear deltoid raises
- 30"/30" side plank with leg raises
A) Gymn + Games
B) Skill : pegboard or rope climb
C) 'Holleyman'
30 RFT:
5 WB
3 HSPU
1 power clean @100/70
A) Gymn +
AMRAP 6'
3 walk outs
6 crab & reach
9 jumping squats
20 jumping jacks
B) EMOM 9'
Split jerk singles
(Work up to heavy)
C) Front squat
3 * 2 @90%
D) 3 UB sets of:
9-9-6-6-3-3
Butterfly pull up - T2B
E) 0-5' (TC : 3')
30 burpee box jumps
5-10' (TC : 3')
30 devil presses
(Work in pairs, A start with burpeeBJ, B with devilpresses, if it needed.)
F) acc.: 50 pendlay rows @40/25
* Every break: 10 ring rows
A) gymn +
3x
1' bb warm up
8 burpees
20"/20" side plank
B) 4*2
Power snatches @85%
C) 4x max reps of parallette def. kipping HSPU
(Def.: 15/10cm)
D) E2' until fail
- 200m Run
- 7 thrusters
@30/20 , 40/25 , 50/30 , 60/35 , 70/40...
E) 3*10/10 windmill
A) gymn +
AMRAP 6'
6 crab & reach
6 cossack squats
6 hindu push ups
6 ring rows
B) EMOM 10' - 5 sets
1) 16 pistols
2) 15/12 cal Ski
Rest 5'
EMOM 10' - 5 sets
1) 14 pistols
2) 15/12 cal Row
Rest 5'
EMOM 10' - 5 sets
1) 12 pistols
2) 15/12 cal Assbike
C) Accumulate : 3 mins glute bridge hold