Strength
Strict Press 5x5 rep
Note: rest 2-3 min between each set.
Workout
For time:
15 power cleans 60/40 kg
30/22 cal assault bike
20 toes to bar
Rest 3 min
150 Wall balls 9/6kg
Every time you break up the wall balls, Do
5 Burpees
16/11
TABATA
17/11
Gymnastic workout
EMOM 8 min:
1-6 reps for quality of:
Bar MU / C2B / pullups (based on skill level)
Workout
3 rounds for time:
18 dumbbell snatches 22,5/15 kg
6 m handstand walk/ 1 wall walk
12 dumbbell snatches 25/17,5 kg
6 m handstand walk / 1 wall walk
6 dumbbell snatches 30/22,5 kg
6 m handstand walk / 1 wall walk
Timecap: 27 min
18/11
Weightlifting
Every 2 min x 5, perform:
2 squat snatches @ 80% of 1 RM snatch
Note: drop the barbell between each rep.
Strength
Back squat 3x5 rep
Note: rest 2-3 min between each set.
Workout
60 m dumbbell overhead walking lunges 22,5/15 kg (one DB)
50 dumbbell box step ups 22,5/15 kg (one DB)
50 Push presses 42,5/30 kg
10 wall walk
Timecap: 10 min
19/11
Team workout (2&2)
16 rounds (you go - i go):
7 deadlifts 120/85 kg
200m run
15 pullups
Timecap: 37 min
21/11
Strength
Elevated backward lunges 4x6 (3 on each leg) @ 67,5% of 1 RM back squat
Note: stand on a 10 kg plate with a barbell on your back and perform your backward lunges.
Workout
“The Seven”
7 Rounds For Time
7 Handstand Push-Ups
7 Thrusters (135/95 lb)
7 Knees-to-Elbows
7 Deadlifts (245/165 lb)
7 Burpees
7 Kettlebell Swings (2/1.5 pood)
7 Pull-Ups
