A sumo deadlift high pull
B one leg V sit up
if no equipment
A one leg V sit up
B russian twist
A 7 power clean (push up if no equipment)
7 V sit up
7 hand stand push up
1′ rest
B 7 hang power clean (diamond push up if no equipment)
7 V sit up
7 hand stand push up
1′ rest
C 7 squat clean (jumping lunges if no equipment 7+7)
7 V sit up
7 hand stand push up
BRBELL 6×10
KB/DB 6×12
BODYWEIGHT
pistol squat 4×10
100 jump rope
80 thruster (jump squat if no equipment)
60 snatch (table row if no equipment)
40 goblet/front squat (air squat if no equipment)
30 push up
20 deadlift (lunges if no equipment)
6+6 kb press from lungee position
10+10 db rotational row
8 rings dip (strict or kip)
8+8 kb bulgarian deadlift
A 12 american swing
3 high box jump
B 12 thruster
amrap deadlift
C 6 power snatch
amrap wall ball
3×5 60%
3×3 75 %
3×1 85%
2″ pause in catch positione
100 – 80 – 60 – 40 – 20
double under
20 burpee
2×3 100%
2×2 110%
3×1 120%
2 – 4 – 6 – 8 -10
thruster
12 box jump over
5 DB one arm devil press
pull up (kipping-butterfly)
chest to bar
bar muscle up
7 power clean
7 toes to bar
7 hand stand push up
1′ rest
7 hang power clean
7 toes to bar
7 push press
1′ rest
7 squat clean
7 toes to bar
7 push jerk
6 x 3 75-% – 85%
80/65 cal row (55/45 cal bike – 70/60 cal ski)
70 wall ball
60 kb snatch
50 goblet squat
40 knees to elbow
30 push up
20 deadlift @80/60
40 jump rope
7 burpee
7 clean&jerk (if no equipment 3 hand stand push up)
BARBELL: 7 press
KB/DB: 7+7 press
NO EQUIPMENT: 4 hand stand push up
A 12 thruster/jump squat
B 10 jump rope + 20 speed rope + 20 jump rope
C 10 burpee
D 7 sumo deadlift high pull/ 12 table row
E 1′ plank
10″ arch position
10 back extension
10″ arch position
10 alternate back extension
10 back arch rock
rest 1′
25 sit up
20 db/kb/bb snacth (20 lunges if no equipment)
15 goblet squat (front squat)
KETTLEBELL/DUMBELL
6 one arm clean
6 one arm push press
6 one arm over head squat
6 one arm snatch
work with one arm and after with the other
no rest between pass from left to right
BARBELL
6 power clean
8 push press
10 front squat
NO EQUIPMENT
tabata lunges
rest1′
tabata squat hold position
KB/DB/BB
8 thruster
10 push up
12 tuck sit up
25 jump rope
NO EQUIPMENT
12 jump squat
22 russian twist
50 jump rope
BARBELL/KETTLEBELL/DUMBBELL
10 – 20 – 30 – 40 – 50
snatch
15 burpees over
NO EQUIPMENT
10 – 20 – 30 – 40 – 50
jump squat
sit up
15 burpee