A)SPEED WORK SPRINT PREP SEQUENCE 3X1 PUSHUP START 3XFLYING STARTS(20M. 10M PROGRESSIVE+10 M SPRINT) 5X50 M SPRINT(80%,90%,3X50 ALL OUT*) *THERE IS NO «PACING»SPRINTS B)SWOD EVERY 2 MIN FOR 6 MIN BACK SQUAT X 5(+2,5 KG FROM LAST WEEK) EVERY 2 MIN FOR 6 MIN STRICT PRESS (+1 KG FROM LAST WEEK) C)CONDITIONING 4 RFT: 5
A)GWOD 10 MIN TO PRACTICE GYMNASTICS B)GYMNASTIC CONDITIONING ALT EMOM 12: a)10 TRUE PUSHUPS b)MAX DISTANCE HS WALK c)4/4 SIDE PILLAR DROP TO STARFISH d)50 DOUBLE UNDERS C)CONDITIONING «JONESWORTHY» AIRS QUAT 80 64 48 32 24 16 8 KB SWING(24/16) 40 32 24 16 12 8 4 STRICT PULLUPS 20 16 12 8 6 4
A)OLY EVERY 90″ FOR 12 MIN 3 SECONDS PAUSE SNATCH(AT KNEE) 1 3X60% 2 3X70% 3 3X75% SNATCH 4 2X80% 5 2X85% 6-7 2X90% 8 95% B)SWOD DEADLIFT 5 RM(+2,5 KG FROM PAST WEEK) C)CONDITIONING 3 RFT: 12 HANG POWER CLEAN(50/35) 10 BACK RACK REVERSE LUNGES(50/35) 8 BAR MUSCLE UPS
A)GWOD 10 MIN TO PRACTICE GYMNASTICS B)GYMNASTIC CONDITIONING ALT.EMOM 12 a)30″ PILLAR PLANK TO PRESS UP b)10 STRICT CHINUPS c)20 STRAIGHT ARM HIP TAPS+20 SEG NOSE2WALL d)30″ MEDBALL TO TOES(9/7) C)CONDITIONING AMRAP 8 10 SHOULDER TO OVERHEAD 20 LATERAL JUMPS OVER THE BAR 10 DYNAMIC PUSHUPS 100 M SHUTTLE RUN
A)OLY EVERY 90″ FOR 12 MIN CLEAN+PUSHJERK+JERK 1 60% 2 70% CLEAN&JERK 3 2X80% 4-5 2X85% 6-7 70% 8 95% B)SWOD FRONT SQUAT X 5 (+2,5 KG FROM LAST WEEK) C)CONDITIONING «HELEN» 3 RFT: 400 M RUN 21 KB SWING(24/16) 12 PULLUPS
A)AGON I POWER CLEAN 1 RM(3 INTENTOS BAJO TABLA SYNCLAIR) B)AGON II «SAND,SPRINTS & SODA» 80 M BEAR HUG SANDBAG CARRY(45/35) 160 M RUN 80 M BEAR HUG SANDBAG CARRY(45/35) 160 M RUN C)AGON III «BUNNY FRANNIE» 21-15-9 THRUSTERS(42,5/30) PULLUPS BOX JUMP OVERS D)AGON IV «RAMSÉS DE MOTHERFUCKER» 10 HSPU 20 TOES TO BAR 30
A)STRONGMAN PRACTICE TIRE FLIP SAMDBAG CARRY YOKE CARRY PROWLER PUSH B)CONDITIONING AMRAP 10: 14 DB SNATCH(22,5/15) 7 BURPEE BOX JUMPS 7 TOES TO BAR
A)SWOD EVERY 2 MIN FOR 6 MIN BACK SQUAT X 5 (+2,5 KG FROM PAST WEEK) EVERY 2 MIN FOR 6 MIN STRICT PRESS X 5(+ 1KG FROM PAST WEEK) B)CONDITIONING 5 RFT: 6 GROUND TO OVERHEAD(60/40) 8 OTB BURPEES 6 STRICT CHINUPS 200 M SPRINT 1 MIN REST
A)OLY EVERY 90″ FOR 12 MIN CLEAN+PUSH JERK+SPLIT JERK 1 60% 2 70% 3 75% CLEAN&JERK 4-5 2X80% 6 2X85% 7-8 90% B)GYMNASTIC CONDITIONING ALT EMOM 12 a)6-8 BAR MUSCLE UPS b)10 HSPU c)40″ HOLLOW HOLD d)50 DOUBLE UNDERS C)CONDITIONING 3 RFT: 10/10 ONE ARM DB THRUSTERS(22,5/15) 20 KB SWING(32/24) 400 M RUN
A)GWOD 10 MIN TO PRACTICE GYMNASTICS B)SWOD DEADLIFT 5 RM(+5 KG FROM LAST WEEK) C)CONDITIONING AMRAP 8: 5 TURKISH GET UP(24/16) 15 PULLUPS 25 DOUBLE UNDERS
A)OLY EVERY 90″ FOR 12 MIN POWER SNATCH+OVERHEAD SQUAT+SNATCH 1 60% 2 70% SNATCH 3 3X75% 4 2X80% 5-6 2X85% 7-8 90% B)SWOD EVERY 2 MIN FOR 6 MIN FRONT SQUAT X 5(+2,5 KG FROM LAST WEEK) C)CONDITIONING 10 TO 1 THRUSTERS(45/30) 1 TO 10 CHEST TO BAR *10 THRUSTERS 1 C2B,9 THRUSTERS 2 C2B….
A)PLYO 3XMULTIJUMPS 3X3 CONSECUTIVE BOX JUMPS WORK FOR MAX. HIGH JUMP B)GYMNASTIC CONDITIONING ALT EMOM 12: a)STRICT RING MUSCLE UPS b)MAX DISTANCE HS WALK c)10 STRICT TOES TO BAR d)50 DOUBLE UNDERS C)CONDITIONING AMRAP 10: 30 WALLBALLS(9/7) 20 DISC OH LUNGES(20/15) 10 BOX JUMPS(60/40) 5 BAR MUSCLE UPS