A) Warm up
9’ EMOM
Min 1- 50-60 SU
Min 2- 15” L-sit hold on bar + 15” hollow hold
Min 3- 20-25” HS hold (freee or by wall)
B)Lifting, strength
a)Back squat 4x3,same w.@~ 85-90% of 1 RM+ 1x AMRAP set
b) HSPU 6’ EMOM 6-10 reps
C)Aerob capacity :-)
Run 15’ outside (when ⛈, ski, bike or row)
D)Acc.
Single leg RDL@ KB
3x8/8
A) Warm up:
3 sets of
* 3 inchworm
* 12 dead bug
* 10 PVC OHS facing the wall
* 8/8 OH light KB lunge steps
B)Lifting, strength
a)Power snatch daily 1 rep in 10'
b) Power snatch 5' EMOM, 2 reps
C) Gymnastics
Rope climb
3' AMRAP (Open: practice)
D)WOD
13' AMRAP
* 10 jumping lunge
* 10 pull up
* 12 burpee
* 1 min cardio machine or run
A)Warm up
SMR+ 5’ easy AMRAP
*1’ run in the gym
* 10 goblet squat with KB
* 10 russian swing@easy KB
* 30” plank
* 1 wall climb
B)Lifting, strength
a)E 90” x 6 rds
1 hang squat clean+ 1 squat clean+ 1 jerk
same weight, you choose
b)3 sets: 12 Floor press with 2x KB + 20-30” Ring dip hold
C)WOD
16’ AMRAP
* 30 cal row
* 20 abmat sit up
* 50 DU/ 100 SU
* 15 goblet squat@16/24 kg
A)Warm up: 5’ amrap
- 6 walkout
- 2 wallclimb
- 8 goblet squat with 2” hold at bottom
- 5/5 hip thrust, 1 KB in overhead; single arm
B)Lifting, strength
a)Squat snatch (Open: Power snatch) daily max in 12’
b) Power snatch 30 reps for time@ 55 % of a)
C)WOD
15’ amrap
- 400 m run
- 15 burpee pull up
- 16 alternating KB snatch@12/20 kg
D)Acc.
TRX plank acc. 2’ total
A) Warm up
gymn + 2 x (20 alt. snow angel, 20 jumping jack, 10 shoulder taps in handstand or 20 shoulder taps in plank, 40 SU)
B) Lifting, strength
a)) Push Press Daily 1 rep in 12'
2 min rest
b) STOH 30 reps for time @60% Push Press
C)WOD
5 rounds of 50" work/ 10" transition
- DU
- KB clean, alternating @ 24/16 kg (20/12 kg)
- box jumps
- AirBike/Row/Ski
A)Warm up: SMR + shoulder mob+ gymnastics
B)Lifting, strength
a)Strict press E90” x 4 rounds; 3 reps same weight
b) Strict pull up 5x3-5 reps
Open: banded
1’ rest btw sets
C) WOD
6’ AMRAP
* 20 cal row
* 5 Bar MU/ 10 C2B/ 12 pull up
* 15 OHS@ 20/15 kg barbell
3’ rest
6’ AMRAP
* 15 cal SkiErg
* 10 T2B
* 12 lunge steps, 1x KB in overhead
D)Acc.
One arm row/KB + Hollow hold
3x10/10+ 3x 30”
A)Warm up: 1x
* 500 m row
* 1’ plank hold
* 8 inchworm
* 20 air squat
*1’ run
B) Lifting, strength
a)TGU 3x2/2, same KB
b)Front squat 3x5, climbing
Start ~ 70 % of your 1 RM
2’ rest
C) TRX complex: 3 sets
- 12 knee tuck
- 8 pike
- 6 push up
D)WOD TC: 13’
21-15-9 reps of
*squat clean@ 35/50 kg
* bar facing burpee over bar
* box jump
Warm up: SMR + 3 sets
* 5 get uop johnny
* 25” reverse plank hold
* 12 hip thrust
* 12 lunge steps, alternating
Lifting, strength
a)Deadlift E2’ x 5
5 reps tng, same weight
b)Double KB push press, not tng! , heavy as can
6’ EMOM x 6-8 reps
WOD
10’ AMRAP
*20 russian swing @28/20 kg (24/26 kg)
* 15 abmat sit up
* 50 DU/100 SU
Warm up: banded shoulder mobility + 4’ AMRAP
*12 down up
* 6 T-push up
* 6 TRX row
* 12 TRX mountain climber
Lifting, strength
Bench press 4x2,same weight
2’ rest btw sets
WOD
a) Jackie: for time, TC: 12’
1000 m row
50 thruster@20/15 kg BB
30 pull up/30 TRx row
b)5 round for time
* 2 rope climb/ 2 wall climb
* 400 m run or 2’ row
Warm up: gymn +
5 rft
* 10 cal Ski or Row
* 1 wall climb
* 6/6 cossack squat with reach
* 10” push up hold at bottom, 10” push up hold at top x 3
A) Strength, lifting
a) Find 1 RM cluster from ground in 10 min
b) Deadlift 3x3, same w.
2’ rest btw sets
B) WOD
5 rft TC: 20’
- 400 m run
- 20 wall ball
- 2 Ring MU/ 4 Bar MU/ 8 CtB/ 12 pull up/ 15 TRX row