| Warm-up |
| Rolling : 1 minutes |
| Rocking crawl : 1 minutes |
| The founder posture : 2 X 10 seconds |
| Clean & Press Single @ 16kg : 5, 3, 2 |
| Goblet Squat : 5, 3 ,2 |
| Pistol |
| 10 reps @ 16kg |
| Long Cycle |
| 10 minutes @ Single 20 kg |
| Reps : 105 |
| Warm-up |
| Pull-ups : 3, 2, 1 |
| OA Pull-up |
| 3 X 1 @ 10 # lever |
| Warm-up |
| Rolling : 1 minutes |
| Rocking crawl : 1 minutes |
| The founder posture : 2 X 10 seconds |
| Clean & Press Single @ 30# : 5, 3, 2 |
| Pull-ups : 3, 2, 1 |
| OA Pull-up |
| 3 X 1 @ 10 # lever |
| 1 minute each, 1 minutes pauses, 3 rounds @ 20kg |
| Long Cycle Press |
| Jerk |
| Clean |
| Half Snatch |
| Push Press |
| Total reps : 275 |
| Warm-up |
| Pull-ups : 3, 2, 1 |
| Goblet Squat : 5, 3, 2 @16kg |
| OA Pull-up |
| 3 X 1 @ 7.5 # lever |
| Pistol |
| 3 X 1 @ 16kg |
| Run : 5k Easy |
| Warm-up |
| Rolling : 1 minutes |
| Rocking crawl : 1 minutes |
| The founder posture : 2 X 10 seconds |
| Pull-ups : 3, 2, 1 |
| Clean & Press Single @ 16 kg : 5, 3, 2 |
| OA Pull-up |
| 3 X 1 @ 7.5 # lever |
| Long Cycle |
| 10 minutes @ Double 16 kg |
| First set : 4m30 |
| Reps : 47 |
| SAWRO |
| 30 reps |
| Warm-up |
| Pull-ups : 3, 2, 1 |
| Goblet Squat : 5, 3, 2 @16kg |
| OA Pull-up |
| 3 X 1 @ 7.5 # lever |
| Pistol |
| 3 X 1 @ 16kg |
| Warm-up |
| Rolling : 1 minutes |
| Rocking crawl : 1 minutes |
| The founder posture : 2 X 10 seconds |
| Clean & Press Single @ 16kg : 5, 3, 2 |
| Long Cycle |
| 15 minutes @ Single 20 kg |
| Reps : 171 |
| Warm-up |
| Pull-ups : 3, 2, 1 |
| Goblet Squat : 5, 3, 2 @16kg |
| OA Pull-up |
| 3 X 1 @ 7.5 # lever |
| Pistol |
| 3 X 1 @ 16kg |
| Warm-up |
| Rolling : 1 minutes |
| Rocking crawl : 1 minutes |
| The founder posture : 2 X 10 seconds |
| Clean & Press Single @ 30# : 5, 3, 2 |
| Pull-ups : 3, 2, 1 |
| OA Pull-up |
| 3 X 1 @ 7.5 # lever |
| 1 minute each, 1 minutes pauses, 3 rounds @ 20kg |
| Long Cycle Press |
| Jerk |
| Clean |
| Half Snatch |
| Push Press |
| Total reps : 287 |
| Warm-up |
| Pull-ups : 3, 2, 1 |
| Goblet Squat : 5, 3, 2 @16kg |
| OA Pull-up |
| 3 X 1 @ 7.5 # lever |
| Pistol |
| 3 X 1 @ 16kg |
| Run : 2k Easy |
| Warm-up |
| Rolling : 1 minutes |
| Rocking crawl : 1 minutes |
| The founder posture : 2 X 10 seconds |
| Pull-ups : 3, 2, 1 |
| Clean & Press Single @ 16 kg : 5, 3, 2 |
| OA Pull-up |
| 3 X 1 @ 7.5 # lever |
| Long Cycle |
| 10 minutes @ Double 16 kg |
| First set : 3m |
| Reps : 50 |
| SAWRO |
| 30 reps |
| Pull-ups : 3, 2, 1 |
| Goblet Squat : 5, 3, 2 @16kg |
| OA Pull-up |
| 3 X 1 @ 7.5 # lever |
| Pistol |
| 3 X 1 @ 16kg |
| Run : 3k Easy |
| Warm-up |
| Rolling : 1 minutes |
| Rocking crawl : 1 minutes |
| The founder posture : 2 X 10 seconds |
| Clean & Press Single @ 16kg : 5, 3, 2 |
| Long Cycle |
| 11m40 minutes @ Single 20 kg |
| Reps : 12,11,10,9,.. = 156 |
| Pull-ups : 3, 2, 1 |
| OA Pull-up |
| 3 X 1 @ 7.5 # lever |
| Warm-up |
| Rolling : 1 minutes |
| Rocking crawl : 1 minutes |
| The founder posture : 2 X 10 seconds |
| Clean & Press Single @ 30# : 5, 3, 2 |
| 1 minute each, 1 minutes pauses, 3 rounds @ 20kg |
| Long Cycle Press |
| Jerk |
| Clean |
| Half Snatch |
| Push Press |
| Total reps : 296 |
| Warm-up |
| Pull-ups : 3, 2, 1 |
| OA Pull-up |
| 6 X 2 @ 25 # lever |
| Run : 3k Easy |
| Warm-up | ||
| Rolling : 1 minutes | ||
| Rocking crawl : 1 minutes | ||
| The founder posture : 2 X 10 seconds | ||
| Clean & Press Single @ 30# : 5, 3, 2 | ||
| Long Cycle @ Double 16 kg | ||
| 3 minutes , 2 minutes rest | ||
| 2 minutes, 1 minute rest | ||
| 1 minutes | ||
| Total reps : 42 | ||
| Pistol squat | ||
| 6 X 2 @ 8 kg | ||
| Warm-up |
| Pull-ups : 3, 2, 1 |
| OA Pull-up |
| 6 X 3 @ 25 # lever |
| Run : 3k Easy |
| Warm-up |
| Rolling : 1 minutes |
| Rocking crawl : 1 minutes |
| The founder posture : 2 X 10 seconds |
| Clean & Press Single @ 30# : 5, 3, 2 |
| Long Cycle @ Single 20 kg |
| 10m18 |
| Reps : 1,2,3..,8, ...3,2,1 total =128 |
| Pistol squat |
| 6 X 3 @ 8 kg |
| Warm-up |
| Pull-ups : 3, 2, 1 |
| OA Pull-up |
| 6 X 2 @ 25 # lever |
| Run : 3k Easy |
