Gymn + wu
A) work up in 9 mins
1 snatch high pull + 1 low hang power snatch + 1 hang squat snatch
B) 4 sets
1 snatch high pull + 2 low hang snatch high pull @110-120% of max A
C) 5 rounds of
21 hang power cleans
15 ohs
9 facing burpees
30" rest walk
@ empty bb
D) 5*10 windshield wipers + 8 oh sit up
Empty bb
Gymn + wu
A) E90" for 7'30" - 5sets
8 shoulder press @50-40/35-25, immediately into 16 UB push ups
B)3*20 fsq , climbing (in 10')
C) E30" for 16' - 8sets
1) 8 pull ups
2) 6 target burpees
3) 8 T2B
4) 6 box overs
D) 60 bb side band
A. Warm-up:
5 Inchworm
10/10 Suitcase DL @ 12/16kg
5/5 Single-arm KB Thruster 12/16kg
60s. Plank
x 3 sets
B. Every 6’ x 5 rounds (30 min.)
25 Wall ball @ 6/9kg
20 T2B
15 Power snatch @ 42,5/30kg
C. Core
20 Banded good morning
No rest!
60s. Superman hold
Rest 1’
x 3 rounds
D. Stretching
A. Warm-up:
60s. Shuttle run
15 Russian swing @ moderate weight
15 Goblet squat @ moderate weight
15 V-ups
x 3 rounds
B. Squat clean + Front squat - daily max!
C. For time:
21-15-9
Pull-ups
Burpee box jump-overs @ 60/70cm !
Tc: 8’
D. Single-arm Front rack KB carry x 25/25m @ moderate/heavy weight
Side plank x 30/30s.
Rest 60s.
x 3 rounds
A. Warm-up:
1p Hollow rock
10 Cluster with plate @ 15/10kg
10 Box jump @ 50/60cm No Tng!
30-40s. Dead hang on bar
x 2-3 rounds
B. Power clean + Push jerk + Tng squat clean + Split jerk
x 7 sets @ increasing weight
C. Clean pull x 5 reps @ 100% of B
x 3 sets
D. Half kneeling Arnold press x 6/6 reps
x 4 sets @ moderate weight
E. Amrap 10’
Single-arm : KB clean + Strict press + Thruster @ 24/16kg
*change arm after every complex!
Warm-up:
10m Tiger walk - forward
10m Tiger walk - backward
10/10 Upright row @ easy DB or KB
10/10 Windmill @ easy DB or KB
15 Jumping squats
x 3 rounds
A. Squat snatch - heavy single
Then,
3 Rounds of:
3 Squat snatch @ 70% of A
2 Squat snatch @ 75%
1 Squat snatch @ 80%
Rest 2’ btw. rounds
B. Front squat
5x3 (warm-up sets)
3x3 (working sets - same weight, heavy)
C. “Partner workout” - I go , you go
4 Rounds of:
500m Row
100 Double-unders
*if you do it alone: work / rest 1:1
A. Warm-up:
25m Walking Lunges
20 Dead bug
10 Burpee
60s. HS hold
x 3 rounds
B. Strict pull-up x 5-7 reps
x 5 sets
Rest 60s. btw. sets
C1. 3 Rounds for time:
21 Pull-ups
15 Burpee
30m Weighted Walking lunges
Rest 5:00
Repeat 3 rounds!
C2. 3 Rounds for time:
800m Run
500m Row
100 Double-unders / 150 Single-unders
C3. 3 rounds for time:
21 Push-ups
7 Deadliift @ 100/60kg or 80/45kg
Rest 2:00
3 rounds for time:
18 Push-ups
6 Deadlift @ 100/60kg or 80/45kg
Rest 2:00
3 rounds for time:
15 Push-ups
5 Deadlift @ 100/60kg or 80/45kg
D. Stretching with Coach
A. Warm-up:
125 Single-unders
10 Inchworm
25 Air squat
60/60s. Side plank
x 3 rounds
B. Tempo Strict push-ups x 5 reps
Rest 30-60s between sets
x 5 sets
*Tempo: 3333
You can choose workout:
C1. Amrap 20’
2 Ring MU
4 Strict HSPU
8 Am. Swing @ 24/32kg
C2. 15 Rounds for time: (TC: 20’)
1 Power clean @ 85/50kg or 60/30kg
2 Wall climb
3 Box jump @ as high as possible
C3. Every 4’ x 5 rounds (20min.)
9 Burpee Roll over
18 Sumo DL high pull @ with KB
36 Air squat
*Burpee roll over: https://youtu.be/NcR2PjOeb3o
D. Stretching with Coach (20-25min.)
WU: 3-5’ gymn.
+
3 rounds:
15 Banded Good morning
10 Keljfeljani
4 rounds for time:
3 Shoulder to overhead 70/45kg (Open: 50/35)
1 round "Cindy" (5 Pullups, 10 HRPU, 15 Air squat)
6 Power clean 70/45kg (Open: 50/35)
2 round s "Cindy"
9 Deadlift 70/45kg (Open: 50/35)
3 rounds "Cindy"
TC: 35’
WU: 5' gymnastic, then...
4 slow rounds:
8 Snow angel
4/4 Cossack squat
8 OHS with pipe
A. E90" - 5 sets
5 TnG Power Clean @60% (Open: 3-5 reps – medium weight)
B. EMOM 8'
- 5 double KB russian swing 2x12/20 (Open: 2x8/12-16)
- 5 Thruster 2x12/20 (Open: 2x8/12-16)
C. 21-15-9 reps of:
- WB
- Pull-up
- Burpee Box Jump Over
- Power Snatch 40/25kg (Open: 30/20)
TC:17'