A:10 min shaolin + hip, shoulder , ankle mobility
B: rx
5x8/8 pistol + weight
open: pistol progression
band, box, trx, ring
C: Team of 3
Tc 35'
100 cal row: 1 row, 2 du kb front rack hold, rx:24/16; open: 16/12 kg
50 syncron dead du kb cluster
1000m run
50 syncron dead du kb cluster
100 cal row : 1 row; 2 du kb front rack hold
D:streching
A: 5 min gymn+ 5 min barbell wu
B:
Rx: squat work,
Open: power work and focus the technik
emom 4'
- 6 squat snatch 50%
- 6 sq clean 50%
1 rest
emom 4'
-5 sq snatch 60%
-5 sq clean 60 %
1 rest
emom 4'
-4 sq snatch 70%
-4 sq clean 70%
1 rest
emom 4'
-3 sq snatch 75%
-3 sq clean 75%
C: SB threesuck
Rx:
station 1: 3 min max reps du
station 2: 3min max push press 30/20 kg
station 3: 3 min max cal row
Open:
station 1: 3 min max du- simple
station 2: 3 min max push press only barbell
station 3: 3 min max cal row
D:3 rds
10 ring biceps curl
10 floor barbell triceps
10 ring or trx triceps
10 chine strict pull up
E:streching
A: 10 min shoulder and hip mobility
B: 10min
Rx: Find your daily max:1 clean pull + 1 hang clean pull + 1 squat clean + 1 split jerk
Open: Clean and jerk practice: no max load, 1 clean pull + 1 hang clean pull + 1 squat clean + split jerk
C: Team of 2
60 cal row: 1 row, 1 plank
60 syncron thruster Rx: 30/20 Open: only barbell
60 syncron am swing 24/16kg Open 16/12kg
60 syncron burpee
20 min tc'
D: 3rds
15 barbell hip thrust
10 sttb
A:10 min dynamic joga exercise
B: amrap 7'
Rx:
- 1 leg less rope climb
- 2 bar mu
- 3 man maker with light kb
Open:
- 1 rope climb
- 2 bar mu w. Band or box
- 3 man maker light kb
C:Power Block
every 3 min x 5 set
Rx:
- 8 ring dip + weight 10 kg
- 12 fs w 24-32 kg kb
- 5/5 half kneeling shoulder press w. kb
Open:
- 8 ring push up
- 12 fs w 8-16 kg kb
- 5/5 half kneeling shoulder press w. kb
D: tc 9'
Rx: 30/20kg Open: 20/15kg
22-16-10 alt dumbell or kb dead snatch
10-16-22 burpee box jump overs
E: acessory
3 rds
Unbroken
-5 strict pull up
-5 strict ttb
-5 shspu Open: hspu or pike push up
1' rest
A1: 8-10min shoulder and hip mobility
A2: AMRAP 5'
- 5-5 one arm light kb snatch 12/8 kg
- 5 hindu push up
- 5 -5 cossack squat
B: 10min TC'
Rx: Find your max: 1 snatch pull + 1 hang snatch pull + 1 hang snatch + 3 ohs
Open: Snatch practice: no max load, 1 snatch pull + 1 hang snatch pull + 1 hang snatch + 3 ohs
C: 3rds
RX: Max reps BSQ 1 RM 60%-65%-70%, rest 2:30 btw sets
Open: Max reps BSQ 1RM 50%-55%-60%, rest 2:30 btw sets
D: AMRAP 8'
Rx:
21 du
15 stoh 60/40kg
9 ttb
Open:
50 simple under
15 stoh 40/25kg
9 k2e
E: Core Power:
100 sit up w. wb 9/6kg
every break 30 good morning w. green band or purple band
A: 8-10min smr+gymn
B:3 light rds
-5 hrburpee
-5/5 one leg get up jhonnie open 10 get up jhonnie
-5 thruster w. Band (green, purple or grey)
-5 wall climb
B:3 set
max reps weighted push up
2 min rest btw set
C: "Kelly"
5 rds
400m run
30 box jump 60 cm; Open: 20 box jump 50/40 cm
30 wall ball 9/6 ; Open: 20 wb 9/6 kg
D: 100 kettlebell russian twist 24/16 kg
Warm Up: 3 sets:
*30” Active Hanging
*15 Down Up
*10 Good Morning+Squat@ PVC
A)”Kettlebell complex”: E90” for 9 min:
Rx : 6 Russian Swing+ 6 Clean+ 6 STOH+6 OHS @ double KB
Open:6 Russian Swing+ 6 Clean+ 6 STOH+ 6 Front Squat@double KB
B)3 sets of:
* Half kneeling press x6/6@ KB
*Ring Push Up x 10-12 (Open:Push Up)
* Rope Climb x 2-3 (Rx: legless, Open: with legs or 3 WallClimb)
C)15’ AMRAP:
*400 m run
*8 Overhead Squat@ Rx: 30/45 kg, Open: 20/30 kg or FrontSquat
* 10 Lateral Burpee
*8 C2B (Open: PullUp)
Warm Up: Gymn+ running + animal movements in 8 min
A) 3 sets of:
- Dead Bug x 12
- Monster Walk x 10/10 m Forth anf Back
- Reverse Plank Hold x 20"
B)Front squat, from floor, 2 rounds (Squat clean = 1 rep)
Min 1- 8 reps@ 60-65%
Min 2- 6 reps@ 70 %
Min 3- 4 reps@ 75%
Min 4- 2 reps@ 80%
Min 5-7- Rest
C)Amrap 8’
- 1 Thruster@ Rx: 40/60 kg, Open: 25/50 kg
- 1 Burpee Box Jump
- 10 DU's (Open: 30 SU)
- 2 Thruster
- 2 Burpee Box Jump
- 20 DU (60 SU)
- 3-3-30….
- 4-4-40...
D)SMR, stretch
Warm Up: 5’ amrap:
- 30 DU/60 SU
- 12 -12 m Bear Crawl forth and back
1- 0 Band Pullapart
- 5 OHS By Wall (facing to the wall)
A)Snatch Complex : E2' for 10'
- 1 Snatch Deadlift
- 1 Sn High Pull
- 1 Power Snatch
Rx: climbing, Open: 5x1, same weight (+ practice)
B)Amrap 6’
- 12 Dumbbell /KB Alt Snatch Rx: 15/27.5 kg, Open: 10-12/15-17.5 kg
- 20 m Shuttle run
- 8 Kipping HSPU (Rx), Open: L- sit double KB Press
- 20 m Shuttle run
C)In team of 2: 3000 m row with 12 ‘ TC
D)Single arm Farmer carry 2-2x 30"-30"@ heavy as can
Warm Up: 6’ amrap
200 m easy run
20” squat hold
20” plank hold
20 Mountain climber
A)In 8 min work up to daily heavy in Rx:
1 Hang Squat Clean+ 1 Squat Clean+ 1 Front Squat
Open: 5x1 complex, same weight
B)For time: TC:10’
3 Rounds of:
5 Clean Rx: 60/40 kg, Open: 40/25 kg
10 T2B (Open: Knee to elbow)
20 alt pistol squat
2 Rounds of
5 Clean Rx: 80/50 kg, Open: 50/30 kg
10 T2B
20 alt pistol squat
1 Round of:
5 Cleans Rx: 100/60 kg, Open: 60/35 kg
10 T2B
C) 4 RNFT:
- 20"/20" Side plank
- 8/8 KB Side Bend
- 20" Weighted Plank (small plates)