Wu:mobility and 10min games
A: For Time
100 cal row
75 thruster only bb
50 pull up
75 wb
100 burpee
B: 3-4rds
8/8 one leg bb romanian dl
30 sec L-sit paralette
12/12 one leg hip trust w. band
10 hanging + weight(2,5- 5-10kg plate) toes to L-sit hold position
Wu: gymn+ shoulder and hip mobility
7'amrap
15 Hanging med ball hamstring curls 9/6 kg
20 russian twist w. med ball
15 med ball glute bridge
20=10/10 med ball halo
A:12 min Clean and Jerk Technik
Open: pvc, technik bar
Rx: only bar
B:8min
Find your 5 rm Touch and go clean and Jerk
C:For time
3rds
300m run
15 thruster Open: 30kg/25kg Rx: 40/30kg
5 burpee pull up
D:2rds
15/15 windmill w. plate
30/30 sec side hollow hold
Wu:gymn+mobility
5' amrap
30 jumping jack
30 skeater jump
30 mountain climbers
30 high knee run
A:12 min practice
Open: Hspu,hswlk, butterfly pull up, bar mu,
Rx: hspu, hswlk, bar mu, ring mu
B: OTM 25' = 5rds
1min: Open: 15/12 cal row, Rx: 18/15cal row
2min: Open: 1-2 rope climb, Rx: 1-2 leg less rope climb
3min: Open: 6-9 Burpee Box Jump, Rx: 10-12 Burpee box jump over
4min: Open: 10-15 K2e Rx: 15 T2b
5min: Open: 60-80 m inga run Rx: 80-100 m inga run: 10m out and back
C: Full Body Strech w. coach
warm up: gymn+ shoulder and hip mobility
A: 6'amrap
10 back to wall donkey kicks
10 shoulder taps in hand stand position Open: Pike position (BOX)
5 snatch balance rx: bb open: pvc
5 ohs w. pvc rx: bb, open: pvc
B:12 min
Find your 3 RM Hang Squat Snatch Open: Hang Power Snatch
C:15 OTM
- 20 deficit(10-15cm) push up
- 10 front squat Rx: 60-70kg/40-50kg Open:40-50/25-35kg
- 50 du, open: 100 simple
D:For Time
50 Am swing heavy
50 pull up
warm up: gymn+ shoulder mobility
6'amrap:
20 plank to push up
20 dead bug
20 reverse dead bug
7 hindu push up
20 sec bridge hold
A: 12 min
Find your 10 RM shoulder press
B:15 OTM
- 5/5 rope pull up open: one arm ring row
- 12-15 barbell row ( rx: heavy, open:medium weight)
- 20 banded pull (rx: purple open: black or grey)
C:3rds
25 wb (rx: 12-15kg, open: 9/6kg)
75 du (open: 15o simple)
D: STRECH w. coach
Warm up:
gymn + mobilty +
3rds
20 m monster walk
10 hip thrust w. band
10 banded squat
10 burpee
A:12 min: Find your 10RM Back Squat.... Start: 1rm 40-50%
B: 15min Snatch technik with barbell ( snatch pull, high snatch pull, power snatch, high hang power, hang power, squat snatch, high hang sq sn, hang sq sn)
C: For Time
50 OHS only bb
25 T2b, Open: K2e
50 box jump over 60/50cm
25 T2b, Open: K2e
D:3rds
15 good morning w. bb
45 sec superman
no rest between set
Warm up: SMR, gymn, shoulder
mob
A)Dumbbell Man Makers + TGU
8 MM+ 4/4 TGU
6 MM + 3/3 TGU
4 MM + 2/2 TGU
2 MM + 1/1 TGU
Increase weight in every roundy
B) Karen: 150 WB for time@6/9 kg
Every break: 10 m bear crawl with 12/20 kg KB
Warm up: 4’ AMRAP
- 20 shoulder taps in plank
- 20” reverse plank hold
- 10 russian swing
- 10 scapula pullup
A)OTM 8’
Odd: Weighted strict pullup x 5 (Open: strict pullup or banded pullup)
Even: Strict HSPU x8-10 (Open: kipping or L-sit dumbbell press)
B)Back squat 3x3, same weight
2’ rest
C)For time:
21 squat snatches@50/35 kg
42 push-ups
15 squat snatches
30 push-ups
9 squat snatches
18 push-ups
Open: Power snatch+Air squat (21 PS+21 Air squat)@40/25 kg
Warm up: gymnastic+ 5’ easy running outside+specific warm up for lifting (total ~15’)
A)In EMOM style find daily 1 RM Hang Squat Clean
Every min start with 3 burpee....
Start with 50% of 1 RM, do 6-8 sets
(Open:EMOM 8’ : 3 burpee+ 2 hang squat clean@same weight)
B)Aerob capacity: For time:
-1500 m running (3 total rounds outside)
- 5’ Cardio machine for max distance (you choose, what’s free)
- 150 DU (Open:300 SU)
C)3 sets:
- 25" weighted plank
- 10/10 hip lift in side plank position (with leg lift if'u can)
D)10' stretching
Warm up after SMR: 3 rds:
*250 m easy row
*30” Superman hold
* 30” Plank (Feet in fitball/BOSU, etc)
*20 Alternating Box Step
A) In team of 3 (or 4)~ 3 rds:
Min 1- Dumbbell bench press, alternating x 14-16 reps
Min 2- Split squat x 6/6
Min 3- Kettlebell one-arm row x 8/8
Min 4- Rest
All exercise heavy as possible.
B) 7’ AMRAP:
- 30 Air Squat
- 15 Burpee to target
C) Not for time, but quality:
- 5/5,4/4, 3/3, 2/2, 1/1 Kettlebell Windmill (Increase weight)
+ after every round 10 Kipping T2B (Open: Knee t Elbow) (4x10 reps)