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A. 3 Sets of:
A1. 4 Push Press
A2. 8/8 SL RDL
B. Teams of 2, for time:
A 20m Partner Carry
B 20 Lateral Burpees over partner
A 20 Lateral Burpees over partner
B 20m Partner Carry
A+B (only one working):
50 Push Presses 60/40kg
A 20m Walking lunges
B 20 Lateral Burpees over partner
A 20 Lateral Burpees over partner
B 20m Walking lunges
A. 3 Sets of:
A1. 3 Weighted Chin-Ups
A2. 5-8 Active Hangs @ 1013
A3. 8-12 Anchored Sit-Ups (with Bumper plate)
B. For time:
15cal/10cal Row/AB
15 Thrusters 40/30kg
15 Pull Ups
15 Thrusters 40/30kg
15 Lateral Burpees over the bar
15 Thrusters 40/30kg
10:00min Time Cap
16.30 Weightlifting
A. Power clean + power jerk
A.1 Establish a daily 2RM. First do the two power cleans (as TNG) and then the two power jerks (not as TNG).
A.2 Establish another daily 2RM. Do one full lift at the time without dropping the bar to the ground.
A.3 Do five additional singles at the weight of the heaviest double you managed to hit.
A. 3 Sets of:
A1. 6/6 BB Front rack split squats
A2. 20m Wheel barrow with partner
B. Death by:
1 TTB + 1 KBS 32/24kg
(2+2, 3+3,…)
17.30 Gymnastics:
A. 5 Sets of:
A1. 5-8 Fat Grip Pull Ups
A2. 5-8 Bulgarian Ring Dips
B. 5 Sets of:
B1. 20m Bear Crawl
B2. 8-10 Strict TTB
18.30 Weightlifting
Snatch anyhow
PART 1.
Complete as much of the following work for time. Time camp: 10 minutes.
Male weights: 50/30, 70/20, 90/amrap.
Female weights: 35/30, 50/20, 60/amrap.
PART 2.
Establish a 1RM snatch in 8 minutes.
No rest-time between Part 1 and 2. Scale the weights as needed.
Double “Angie” in teams of 2:
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
Run 400m (together)
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
Cap: 45 Min
A. 1 RM Press
B. Skill practice for 16.2
17.30 Gymnastics
A. Skill: Kipping Ring MU
B. 5 Sets of:
B1. 5 Shoot outs on parallettes
B2. 3 UB Broad Jumps for distance
B3. 1 Legless Rope Climb
A. 1 RM Power Clean
B. “Karen”
150 WBS for time 9kg/6kg
or if you plan on hitting 16.2 either friday or saturday:
OTM for 5:00:
15-20 UB Wallballshots
18.30 Gymnastics
A. 3 Sets of:
A1. 3-5 SA Push Ups L/R
A2. 20 Russian Twists with plate (total)
B. 3 Sets of:
B1. 10 Push Ups
B2. 10 Shoulder Taps (total)
C. 3 Sets of:
C1. 10m Lizard Walk
C2. 10 V-Ups
19.30 Weightlifting
A.Hang snatch + overhead squat
A.1 Establish a daily max in the complex.
A.2 Drop down to 90% and do three additional sets of 1+1.
A.3 Drop down to 60% and do as many hang snatches as possible. Rest for one minute and then do one hang snatch and as many overhead squats as possible. You need to do at least as many overhead squats as you did hang snatches in the previous set.
A. Yoke Carry Technique session for 15:00
B. 4 rounds of:
B1. 10m heavy Yoke Carry
B2. 20m bear crawl
B3. Side Plank w. row x12/side
A. 1 RM Front Squat
B. 15 Min AMRAP in teams of 3 - switch as needed, 1 working, 1 hollow hold , 1 rest
60 Battle Rope Waves
60 Alternating Battle Rope Waves
60 seated russian twists
60 rope slams
16.30 Weightlifting
A. Power cluster + cluster + thruster
– You can only drop the bar to the ground after finishing the thruster.
A.1 Establish a daily max in the complex.
A.2 Do three additional sets of 1+1+1 at 90%.
A.3 Drop down to 40 (males) or 25 (females) and do a Death By Power Cluster + Cluster + Thruster.
Minute 1: 1+1+1.
Minute 2: 2+2+2.
Minute 3: 3+3+3.
Minute 4: 4+4+4.
Minute 5: 5+5+5.
A. 6-8 rounds in 15min of:
A1 10m sled drag ahap
A2 20 sec Plank hold (Front/Side/3 way/...)
B. AMRAP 10:00 Baby-“Chelsea”
5 Pull Ups
10 Push Ups
15 Squats
17.30 Gymnastics
A. Skill: Backflip
B. 5 Sets of:
B1. 6 Kipping Knees through elbows
B2. 6 High Box Jumps
18.30 Weightlifting
A. Split jerk
A.1 Establish a 1RM in split jerk.
A.2 Do ten additional singles at 90%.
In teams of 2 perform:
A. 3000m row (switch as often as you like)
Rest 5 minutes
20 minute running clock. Move right into the next AMRAP…
B. AMRAP 4 Minutes (alt partners every time the bar hits the ground)
Thrusters 60/42,5kg
C. AMRAP 7 Minutes - break it up anyway you want (one person working at a time)
10 Pull-ups
20 Push-ups
30 Squats
D. AMRAP 9 Minutes (relay style)
5 Deadlifts 100/70kg
7 Burpees
15 KB Swings