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A.:
Snatch Grip Deadlift (5 x 5 @ 95% 1RM (2222)) B.: 27-18-9 Reps of: Cal bike/row Knees to elbows Burpee box jumps *if no rower is available, substitute row with 800/400/200 m run.
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A.:
Overhead Squat (3×10 @ 75% of 1 RM Snatch) *If you do not know your 1RM or 75% seems light, take a few warm up sets to build to a moderately heavy weight before you begin your 3 sets. Sets should be performed with perfect form. B.: AMRAP in 10 Minutes of: 10 Goblet Squats – 32/53 KB 30 Doubleunders A.:
Deadlift (2 Reps @ 85%) 12 minutes to work up to 2 @ 85% B.: 3 Rounds for time of: 800 Meter Run 32 Abmat Sit Ups 8 Deadlifts (130kg/80kg) A.:
EMOTM for 8 Minutes: Power clean + Full clean x 2 *work up to heaviest possible weight for the complex B.1.: Weilimdorf: For time: 21 Squat Cleans (60kg/40kg) 1 Rope Climb 15 Thrusters (60kg/40kg) 1 Rope Climb 9 Power Clean and Jerks (60kg/40kg) 1 Rope Climb B.2.: Mitte: For time: 21 Squat Cleans (60kg/40kg) 3 stict pullups & 3 TTB 15 Thrusters (60kg/40kg) 3 stict pullups & 3 TTB 9 Power Clean and Jerks (60kg/40kg) 3 stict pullups & 3 TTB A.:
Push Press (EMOM for 12 min) 2 Push Press @ 80% (with 3 sec hold at the top) B.: AMRAP 20 minutes 20 Power Snatches (40kg/30kg) 30 TTB 20 Calorie Row ---or--- 200 meter run A.1.:
Push Press (4x6) @75% A.2.: Pull-ups (max effort) strict pull-ups B.: 3 Person Team Completes: 200 Kettlebell Swings (53/35) 100 Pistols 200 Sit Ups *1 partner runs 200 meters *1 partner works on the reps *1 partner planks A.:
Gymnastics Progression 15 minutes of gymnastics progression. *Handstand progressions* B.: In teams of 2: 4 Rounds for each Partner of: 25 Wall Balls 15 Meter Suicide Run (3 touches) 1 partner works while 1 partner rests. Workout is continuous. As soon as Partner 1 completes the round, Partner 2 begins. Repeat 4 times. Score = time for team completion. Suicide Run = start at 0, sprint to 5 meter mark, then back to 0, sprint to 10, sprint back to 0, sprint to 15, sprint back to 0 A.1.:
Back Squat (3x8) 75% A.2.: Dips (max effort) strict dips B.: 10-9-8-7-6-5-4-3-2-1 Reps of: Thrusters (40kg/30kg) Toes to bar A.1.:
Overhead Squat (3x6) @75% A.2.: Pull-ups (max effort) strict pull-ups B.: E2MOTM for 20 Minutes: 5 Power Cleans (75kg/55kg) 10 Burpee Box Jump Overs A.:
Deadlifts (EMOM 8 min ) 8x2 Deadlifts Build to 85% B.: 12-10-8-6-4 Deadlift (100kg/75kg) DB or KB Box Step Overs (1 each hand, can use 1 HEAVY plate if equipment is low.) 100 m sprint between each set |
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