Build to daily/technical heavy 3
in 10 minutes
+ 3 x 3 @80% of H3 Every 2 min
For time (RX)
80 Wall Ball @20/14lbs
40 m HS walk
80 KB Swings @24/16kg
40 T2B
*Every time you break
-> 5 burpees
For time (SC)
80 Wall Ball @14/10lbs
40 Shoulder taps on a box
80 KB Swings @20/12kg
40 Kipping leg raises
*Every time you break
-> 5 burpees
TC:20 min
10 x Every 1:30
Power Snatch + Hang (squat) Snatch
Start with 50-60% of your 1 RM Snatch and continue building up to technical heavy
5 Rounds For Time
400 meter Run
15 Overhead Squats
RX 95/65 lb = 43/29 kg
SC 30/20 kg
TC: 20min
Rest / Open Gym
Build to daily/technical heavy 2 in 10 minutes
+ 3 x 2 @80% of H2
Every 2 min
16 x 45 sec on / 30 sec off
for max reps / meters / cals
RX
Build to daily/technical heavy 3 in 10 minutes
+ 3 x 3 @80% of H3
Every 2 min
Scaled
Build to daily max unbroken chin-ups (Bodyweight, banded, low bar) in 10 minutes
+ 3 x @50% of the reps
Every 2 min
EMOM15 (*30-40 sec on)
1. RMU / C2B / Pull Up / Kipping
2. SHSPU / KHSPU / Box HSPU
3. CO's / DU's / SU's
3 rounds for as superset / 1 min rest between sets
15 bicep curls
30 sec Double KB OH hold
Build to a daily technical heavy in 10 minutes:
1 Squat Clean + 1 Hang Power Clean + 1 Push Jerk
Every 1:30 @60-80% from todays heavy
3 TNG Power Cleans + 3 Push Jerks
4 x 2 min on / 2 min off
RX
15/12 Cal Row
9 GTOH @42,5/30kg
-> max reps bar over burpees
SC
12/9 Cal Row
7 GTOH @30/20kg
-> max reps bar over burpees
Rest / Open Gym
Build to daily/technical heavy 3
in 10 minutes
+ 3 x 3 @80% of H3
Every 2 min
Every 5 min x 4
A)
3 Rope Climbs*
15 Double DB StOH (RX 2×22,5/15 SC 2×15/10)
20 Double DB box step ups (RX 2×22,5/15 SC 2×15/10)
B)
15 C2B / Pull up / Jumping Pull ups
15 Thrusters (RX 50/35 SC 35/25 kg)
20/15 Cal Row
10 x Every 1:30
Power Snatch + Hang (squat) Snatch + Snatch Balance
Start with 50-60% of your 1 RM Snatch and continue building up to technical heavy
For time in pairs
1000m run (together)
30 DB Snatch (ygig)
30 Line over burpees (ygig)
600m run (together)
20 DB Snatch (ygig)
20 Line over burpees (ygig)
200m run (together)
10 DB Snatch (ygig)
10 Line over burpees (ygig)
RX 22,5 /15
SC 15/10
TC:20min
Rest / Open Gym