1)Warm up: 3 rounds
* 1' 30" easy row
* 10 hip thrust
* 10 scapula push up
2)Every 90" x 6 rounds/ same weight
5 deadlift + 5 power clean + 5 bent over row
3) 12' AMRAP
* 10 double KB hang clean
*10 burpee
* 20 air squat
4)3 sets for quality
* tall knee triceps extension /kettlebell x 10-12
* single arm kettlebell bench press on bench x 10/10
A. Gymn. + Warm-up 2 rounds:
20m bear walk
40" plank @leg raises
20m tiger walk
30" reverse plank
B. Weekend Wod: AMRAP 30'
100 cals row
30 burpee over the row
50 thrusters @empty bar
30 abmat sut-ups
C. Stretching
A. Gymn. + Santa Claus Warm-up
B. Daily MAX
Deadlift Let's see your MAX !
C. WOD: 5 RFT.
10 Power Cleans @60/45
10m Walking lunges @db heavy DB / farmer hold
15 Kipping HSPU's
D. Cool Down
A) 8' SMR + gymn + 3 sets of
‐ 30 jumping jacks
‐ 7 down ups
B) EMOM 30' (50" w / 10" r)
1) Row
2) Shuttle Run
3) Burpee
C) 3 sets:
- 20 barbell side band
- 20 alt. leg raises in plank
A. Gymn.+ 2 rounds:
16 alt. see-saw KB presses
8/8 windmill @kb
15 air squats
Then,
Barbell warm-up together
B. Weightlifting, Let's see your MAX !
Power Clean & Jerk
C. For Time "Grace"
30 Clean&Jerk @ 61/43
D. Acc. Work: 4 sets
20m double kb overhead carry
20m dwarf walk
60m farmer carry @double kb
10m inchworm
10m bear walk
A. Gymn. + Scapula activation
B. 1 attempt:
Max reps strict pull-ups (wide grip)
C. Core strength 4 sets (1’ rest btw sets)
30" Plank (roll out & back with arms on fitball)
20 Reverse crunches
10 Tempo v-ups (2" accentric)
D. EMOM 14'
Odd: Box Jump over /14,16,18,20,22,24,26
Even: Am. swing /14,16,18,20,22,24,26
E. 3 sets
16 face pulls
16 handstand shoulder taps
A. Gymn. + 2 rds:
20/20 steps lateral monster
1' plank
Then,
Barbell Warm-up Together
B. Weightlifting, Let's see your MAX !
1. Power Snatch
2. Back Squat
C. AMRAP 7'
7 HSPU's / Pike push-ups
14 Abmat sit-ups
21 DU's / for everyone
A. Gymn. + Warm-up together
B. For max reps target burpee 4 rounds of 5' /3' rest btw, sets/
400m row
60 DU's / 100 Single-unders
20 SDHP's @42,5/35
× max reps target burpee
C. Cool down
A. Gymn.+ AMRAP 6'
12 air squats
12 crab & reach
6/6 shoulder presses
1/1 TGU
B. Lower Body Strenght
4 sets:
8/8 single leg RDL
16 alt. pistols
C. WOD: For Time:
10-9-8-7-6-5-4-3-2-1
@40/30 kg
OHSquat
Pull- up
Ring Dip
D. Acc. Work
100 side bands @empty bar
A. Intensive SMR in 8 minute, then 2 rounds:
2’ cardio machine
12 cossack squats
14 alt. KB hang cleans
B. AMRAP 30’
400 m row
10 Thrusters @empty barbell
10 Lateral burpees
15 HRPU's
24 alt. reverse lunges
C. Stretching together