BARBELL 6 x 4 press + 6 push jerk
KETTLEBELL 6+6 x 4 press + 6 push press
NO EQUIPMENT 6 x 4 hand stand push up
35 – 25 – 15
tuck sit up
american swing (if no kb work with plate)/push up
air squat
THAN
15 – 25
V sit up
hang power clean (if no equipment lunges)
A 12 ghd sit up
B 8 hang power snatch
C 8/6 cal bike
30 – 20 – 10
double under
burpee
cal row
2 hang power clean & jerk
2 hang squat clean
1 split jerk ( no if kb )
90″ rest between
7 front squat
12 american swing (with plate if no kb)
8 front rack reverse lunges
5 shoulder to over head
2 power snatch (2+2 if kb)
+
max rep of over head squat (1 arm if kb
22 hang power clean
20 burpee over the bar
21 push up
80 jump rope
6 ROUNDS
2 power clean touch and go
4 front squat
2 hang power clean (rebounce)
3 front squat
1 cluster
2′ rest between
thruster
table row (sumo deadlift high pull)
20″arch position
20″ alternating kick leg
10 half back arch pulse
10 bach arch rock
10 back extension
30″ rest
10 hollow rock
8 V sit up (straigth legs)
6 V sit up (bent legs)
20″ hollow position
A
3, 6, 9, …
deadlift
hand stand push up ( or push up)
burpees over the bar
60″ rest between rounds
2′ rest before part B
B
5 thruster
5 sumo deadlift high pull
5 V sit up
5 burpees over the bar
60″ rest between rounds
every time start from the mouvement of previous round
100 mountain climb
50 russian twist
20 thruster (jump squat)
10 V sit up
8×2+1
if kb change arm every round
if no equipment 20″ hand stand shoulder tap x4 rounds
120 jump rope
40 burpee
30 snatch (if kb 60, if no equipment 30 push up)
A wall squat one leg
B wall squat with load
27 clean & jerk (if no equipment 54 tuck sit up)
27 goblet or front squat (if no equipment 54 air squat)
54 jump rope
8×3 with barbell
8×6+6 if kettlebell
6×2 hand stand push up kipping (or strict)
50 burpee
100 sumo deadlift high pull (if no equipment table row)
100 sit up
50 hang power clean (if no equipment 50 push up)
KB or BARBELL
6×4
4″ pause in bottom position
if no equipment
TABATA
air squat
target= 18 reps for round
30 american swing (sit up if no equipment)
30 lunges
60 push up
60 V-sit up
30 deadlift (jump squat if no equipment)
30 thruster (60 air squat if no equipment)
3 ROUNDS
20 hollow rocks
10 v sit up (straight legs)
8 V sit up (bent legs)
20″ hollow position
7 power clean (7+7)
7 shoulder to over head (7+7)
7 front squat (goblet)
7 push up