Strength
Kipping practice
A) 5x3 pull up
B) 5x3 handstand push up
Metcon
AMRAPx16
7 hspu
10 chest to bar
14 oh squat 95/65
500m row
Kipping practice
A) 5x3 pull up
B) 5x3 handstand push up
AMRAPx16
7 hspu
10 chest to bar
14 oh squat 95/65
500m row
Every 2 min for 12
1 clean + 1 hang clean + 1 jerk
(80% for 3 sets , 85% for 3 sets)
2 rounds
30 burpee over the bar
30 power clean 95/65
30 shoulder to overhead
*rest 2 min between each round
Every 2 min for 12
1 power snatch + 1 snatch + 1 power snatch
(80% for 3 sets , 85% for 3 sets)
Every 4 min for 5 rounds
30 second bike
45 double unders
3 snatch @85%
Back squat
5x2 @80-85%
3 rounds (14 min cap)
35 wall ball
20 ghd sit up
15 dead lift 225/155
18.1
AMRAPx20
RX
8 toes to bar
10 db hang clean and jerk 50/35
14/12 cal row
SC
8 hanging knee raises
10 db hang clean and jerk 35/20
14/12 cal row
A) Max strict pull up
B) 2x Max kipping pull up
AMRAPx14
16 chest to bar
50’ db walking lunge 50/35
8 burpee over db’s
A) Power clean + push jerk (1+1)
2x2 70%
2x2 75%
B) EMOMx6
Power clean + push jerk (1 rep on the min)
3 min 80%
3 min 85%
AMRAPx9
12 db clean and stoh 50/35 (push press, jerk)
50 double under
A) Power snatch + snatch (1+1 perform as singles, no TnG)
2x 65%
2x 75%
B) Snatch (3 singles at each %, rest as needed, no misses)
3x1 80%
3x1 85%
5 rounds
100m sprint
10 thruster 115/80
10 toes to bar
100m sprint
*rest 2 min between
00:00-10:00
2k row –for time
10:00-15:00
5 min amrap alternating db snatch –max reps
16:00-19:00
3 min amrap burpee box jump over –max reps
3x
15 Banded body row
1 min plank
30 russian twist
A) max strict hspu
B) max kipping hspu
AMRAPx6
10 handstand push up
10 dead lift 225/155
30 wall ball
*rest 4 min and repeat
Dead lift
5x 60%
5x 70%
3x5 75% (amrap 3rd set)
27-21-15-9
Cal row
DB thruster 50/35
Power snatch + snatch + oh squat (1+1+1)
2x 50%
2x 60%
Power snatch + snatch (1+1)
2x 70%
2x1 80%
Every 3 minutes for 12 min
2 rounds
8 OH squat 95/65
8 toes to bar
*10/12/14 increasing reps every 3 min
3x
A) 20 sec handstand hold
B) 1 Strict HSPU + 2-4 kipping
EMOMx21
Min 1: 40 Double under
Min 2: 7 Dead lift 225/155
Min 3: 7 Handstand push up
4x
A1) Strict pull up 5
A2) Strict dip 5
5-4-3-2-1
Squat clean 185/125
15-12-9-6-3
Chest to bar pull up
4x3 (amrap 4th set)
Back squat 75% @2.1.x.1
3 rounds
15 burpee over the bar
15 power clean 95/65
15 shoulder to overhead
*rest 2 min
Snatch
2x2 50%
2x2 60%
EMOMx5
2x 80%
25-20-15-10
Ghd sit up
KB swing
Cal row
Front squat
4x5 @75%
2 rounds
20 power clean 95/65
20 hand release push up
20 chest to bar pull up
20 box jump (step down)
*rest 2 min between rounds
A) 15 strict pull up @ 3.1.x.3 (accumulate 15 reps with strict tempo)
3x
B1)10 ring row
B2) 10 push up
*unbroken reps 2 min rest
AMRAPx12
3 Oh squat 95/65
3 burpee over the bar
6 Oh squat 95/65
6 burpee over the bar
9 Oh squat 95/65
9 burpee over the bar…
Power clean + push jerk
2x2 50%
2x2 60%
2x2 70%
EMOMx4
3x 80%
5 rounds
14 Toes to bar
9 Power Snatch 75/55
27 Double under
Dead lift
5x 50%
5x 60%
3x5 70%
Every 5 min for 20
500m row
15 db thruster 50/35