A)Warm up
Every 90 seconds for 9 minutes (2 sets):
Station 1 – 30” Bear Crawl + 30” Hollow Hold
Station 2 – 30” per side of Paloff Hold Squats
Station 3 – Static Hang x 2x 30” (one set pronated, one supinated)
B)Lifting, strength
Back Squat x 3 repsx 5 rds @ 85-90%
Rest 2 minutes
C)WOD
15’ amrap
* 6 thruster @25/40 kg
* 12 T2B
* 24 down up, touch the bar overhead (target down up)
* 48 DU/ 2x SU
D)Acc.
Double KB farmer carry 3x30” max weight
1’rest
Warm up: 3 rounds
* 2 wall climb
* 8/8 opposite arm-leg raise in tiger crawl pos.
* 6/6 single arm kettlebell squat clean+ jerk
A)Lifting, strength
Clean and jerk
daily 1 rep in 15’, any style
B)WOD
a)For time, TC: 7’
*30 am swing@28/20 kg! (24/16 kg)
* 30 strict HSPU (or 35 kipping or 30 double DB/KB L-sit press)
b)12’ EMOM
Min 1- 15 wallball
Min 2- 12-15 cal row
Lifting, strength
E2’x5
2 push press + 1 rack jerk
WOD
4 rounds for time
* 15 STOH@35/50 kg
* 15 deadlift
* 16 alt lunge steps, no weight
Acc.
Strict T2B 3x10-12
A)Warm up
saolin+ hip mobility + some running
B)Lifting, strength
a)Squat clean 1 RM in 10’
C)WOD
a)6’ AMRAP ladder
* 1,2,3.... Ring MU/Bar MU/ CtB
* always 35 DU/ 70 SU
b)10’ AMRAP
*10 burpee
*20 air squat
* 20 abmat sit up
* 30 jumping jack
D) Acc.
3 rnft:
* 10 bent over row
* 30” double KB front rack carry
*8/8 Single leg KB deadlift
A)Warm up: 2 rounds
* 6 OHS facing the wall
* 6 goblet squat with 2” pause
* 12 dead bug
* 200 m run
B)Lifting, strength
a)OHS daily 3 rep in 8’
b)Back squat 3x2, same w.@~90-92.5 % of 1 RM
2-3’ rest btw sets
C)WOD: 25’ AMRAP
- 20 alt. DB/KB snatch@12-20 kg
- 1’30” row
- 15 kipping HSPU
- 1’30” row
- 20 alt pistol squat (20 box single leg squat or KB goblet squat)
-1’30” row
A)Warm up
gymn+ 5' amrap
- 25 DU
- 20"/20" side plank
- 12 reverse snow angel
- 10 barbell snatch deadlift
B)Lifting, strength
a)5 sets, E 90": 1 snatch deadlift + 1 snatch high pull + 1 power snatch, same weight
b)"Randy": 75 power snatch for time @ 25/35 kg TC: 7'
C)WOD
5 rounds for time, TC: 12'
- 12 pull up
- 12 box jump over
- 12 russian swing@ 16/24 kg
D) Acc. Fitball plank 3x 40"
1' rest btw sets
A)Warm up
SMR+ shoulder mob+ some cardiov. warm up
B)Lifting, strength
a) E90” for 6 sets
2 push press + 1 jerk /from ground/
b) Double KB strict press 3x10-12, same w.
90” rest btw sets
C)WOD
15’ amrap
- 15 ball squat clean
- 15 T2B
- 15 alternating dumbbell snatch
D)Acc.
Plank hold 3x45”
1’ rest
A)Warm up: 5’ AMRAP
- 10 m Bear crawl
- 20” HS hold
- 10 banded good morning
- 5 burpee
B)Lifting, strength
Deadlift Daily 3 RM (not tng)
2-3 min rest
C) WOD
5 rounds of 50” work/10” rest
- 12 deadlift (tng) @70%
- AirBike
- 30” HS walk or animal walk
- row
D)One arm row 3x12 same weight
Warm up
3 rounds
* 6/6 hang KB clean/ light/
* 15 down up
* 10 banded good morning
* 15” hollow hold
Lifting, strength
a)E90” x 5 sets same weight
3 deadlift+ 3 hang power clean+ 3 FSQ unbroken tng
b) Grace 30 GTOH for time@42.5/55 kg; TC: 6’
WOD
For time: 27-21-15-9 reps of
* double KB thruster @2x12/2x20 kg (Open: lighter)
* CtB (Open: pull up)
Acc.
tabata hollow hold
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