A. Warm-up:
2 sets of :
B. Strength
4 sets of:
- 10 / 10 Single-arm paralette plank support row @ DB ( light, moderate weight)
- 8 / 8 Single-arm Z-press @ moderate DB
- 6 / 6 Tall plank pull-through @ light DB / KB
* NOT for time!
* 90" rest btw. sets
C.
Amrap 8'
-250m row
-50 DUs / 100 Single-unders
-30m Heavy Farmer carry
rest 2'
Amrap 8'
-250m row
-12 Target burpee
-3 Man-Makers @ 2 x DB
D. Stretching
A. Warm-up:
3 sets of:
B. Strength/ Lifting
Deadlift - work up to - about 75%-80% of your max ( or a heavy 3 rep ) in about 5 mins
then,
EMOM 6'
3 Deadlift @ 75%-80% + 6 Floor Press @ dual KB / DB
C. WOD
Amrap 10'
15 Russian swing @ medium/ heavy KB
12 Box jump
9 T2B / Knee raises / V-ups
D. Accessory:
Weighted snow angel @ 2 x 1,25kg plate
*50 full reps ( NOT for time!)
*try to keep your head and legs in the air , don't touch the ground - like in superman hold
A. Warm-up:
Amrap 6'
B. Strength/ Lifting
EMOM 3' x 3 sets ( 1' rest btw. sets)
* increase the weight in every set!
1 Power Snatch + 2 OHS
C. For Max Reps:
00:00-1:30 Alt. arm DB snatch @ heavy (22,5/15kg)
1:30-2:00 rest
2:00-3:30 Wall Ball 9/6 kg
rest 90" ( from 3:30 - 5:00 , then start from the beginning - 5:00- 6:30 DB snatch etc... )
x 3 sets total ( until 13:30)
D. Accessory:
Dual DB cossack lunge x8/8 reps x 3-4 sets ( 1' rest btw. sets)
*dumbbells in side carry position
A. Warm-up:
3 sets of:
B. Strength/Lifting:
EMOM 3' x 3 sets , 1' rest btw. sets
* increase the weight in every set! (3 times)
1 power clean + 2 front squats
C. For Time:
15-12-9-6-3 Bar Facing Burpee
3-6-9-12-15 Power Clean @ 60/40 , 50/35 , 40/25 kg
D. Accessory:
15 hollow rock + 15" hollow hold ( NO REST btw.)
rest 30"
x 3-4 sets
1)2 rds
* 10 m tiger crawl
*6/6 windmill
* 12 cal row
* 10 down up
* 30" plank
2)For time
15-10-5 reps
* power clean @35/50 kg
* cal row
2' rest
15-10-5 reps/m
*FSQ @35/50 kg
* meter handstand walk
2' rest
15-10-5 reps
* push press@35/50 kg
* lateral burpee
3)3 rds
* 30/30 m heavy Kb single arm FC
* 30"/30" side plank
1)5' amrap
* 10 russian swing@ lightt
* 8 OHS facing wall
* 6 snow angel sitting by wall
* 6/6 lunge steps
* 5 BB sn deadlift + 5 muscle sn
2)Squat sn E90" x 2 reps, 5 rds
3)Deadlift 4x3,same w.
4)3x 4' amrap/2' rest
* 3/5 bar MU/8 c2B/ 12 PU
* 10 deadlift@50/70 kg
* 10 HSPU
* 5 burpee target
1)6' amrap
* 5 inchworm
*10 glute bridge
* 5 burpee
* 5 BB deadlift + 5 muscle clean + 5 press
* 20"/20" side plank
2)Lifting: 1 hang power clean + 1 power clean
E90" x 5 rds
3)Seated good morning (on box) 4x10, same w.
4)Buy in
1000 m row, then
3 rds
* 10 CJ@ 30/40 kg
* 12 heavy russian swing
* 14 pull ups
1)Gymn + 2 rds as warm up
* 10 scapula pull ups
* 15/15 m OH KB carry
* 8/8 cross body deadlift
* 10/10 russian twist / no weight
* 8/8 box step
2)Strength: 4 sets, 1' rest btw sets
a)Box step, alternating, 2x KB in farmer carry pos. X 6/6
b) Inverted row x 8-10 reps
3)14' AMRAP
* 50 DU/ 100 SU
* 12 alt KB clean
* 24 air squat
* 12 T2B
4)One-arm row 4x8/8@ heavy DB
1)6' amrap
* 7/7 bird dog
* 7/7 side plank rotation
* 7/7 single leg hip thrust
* 20" wall sit
* 7 BB press
* 30" high knee run
2)Lifting: Rack jerk (split or push jerk)
4x2, climbing, 90" rest btw sets
3)Strict HSPU 6x 2-5 reps
30"-1' rest btw sets
Rx: deficit Open: strict/ kipping/ suficit /pike push up...
4)3 rds for time
* 3 wall climb
* 12 back racked lunge steps@ 35/50 kg
* 15 heavy STOH @35/50 kg
* 25 cal row
1)7' amrap
* 8 OHS facing wall
* 12 banded good mornings
* 12 alt sh. taps in push up pos.
* 50 SU
* 20" HS hold/wall
* 5 burpee
2)Lifting: 1 snatch high pull + 1 power snatch
5 sets, E90"
3)BSQ 3x3, same w., 90" rest
4)8' amrap
* 10 thruster@ 2x KB
* 10 wall balla
* 20 HR push ups