Warm up
4’ amrap
* 30 SU
* 12 hip thrust
*8 barbell clean
* 15 jumping jack
Lifting, strength
a)Power clean EMOM 2 reps, same w., 8 rds
b)Hang clean high pull 5x3
WOD
3 rft, TC: 13’
*65 DU/130 SU
* 20 double KB clean
* 30 burpee
Acc.: 3 rnft
* 10-12 TRX face pull
* 30”/30” side plank
Warm up: 2 rds
* 20 bird dog
* 20" plank hold
* 10 air squat
* 20 down up
Lifting, strength
a) Front squat 1 rep EMOM (start from 50%)
+5 kg until failure
b) Deadlift 2 rep EMOM, same w., 8 sets
WOD
12' amrap
* 2 bar MU/6 C2B/ 10 pull up
* 10 KB deadlift @2x28-24/2x 16-20kg
* 1’ cardio machine
Warm up
Lifting, gymnastics
a)Deficit HSPU (w/abmat and plates) 1 rep max
Rx: strict, Open: kipping
/or practice
b)Power snatch
For time
10 reps@ 60 % of 1 rm
8 reps@ 70 %
6 reps@ 80 %
4 reps@ 85 %
2 reps@ 90 %
WOD
5 rounds for time:
* 400 m run
* 15 kipping HSPU (15 push up)
* 15”/15” carry: 1 arm farmer + other arm front rack
*6/6 cossack squat with light KB
* 20” hollow hold
* 10 scapula pull up
* 15” ring dip hold
Lifting, gymnastics
a)BSQ E90” x 5 rdsx 3 reps(~85 %)
b)Ring MU 5’ EMOM, 2-5 reps (Open: EMOM 3 pull up + 3 ring dip or 5-6 Bar MU)
WOD
20’ EMOM
Min 1- 25 air squat
Min 2- 50 DU/100 SU
Min 3- 12 pull up
Min 4- 12 alt. KB sn @12/20 kg
Warm up
3 rds
* 250 m row
* 30” plank
*10 banded good morning
*6 barbell press
Lifting, strength
Cluster daily max in 8’
WOD
20’ amrap
* 400 m run
* 10 thruster@35/50 kg
* 15 push up
Acc.
Hollow rock 3x20
Warm up
shoulder mob + 5' amrap
* 200 m run
* 10 OHS with PVC
* 20 shoulder taps in plank
WOD
In a 5:00 Window...
Buy in: 100 Double-Under
Time remaining, AMRAP:
12 Overhead Squats @barbell
4 Burpee Box Jump Overs
Rest 3'
In a 5:00 Window...
Buy in: 100 Double-Under
Time remaining, AMRAP:
8 Overhead Squats @25/40kg
4 Burpee Box Jump Overs
Rest 3'
In a 5:00 Window...
Buy in: 100 Double-Under
Time remaining, AMRAP:
4 Overhead Squats 35/50 kg
4 Burpee Box Jump Overs
Acc.
4 sets: 10 RDL with double KB + 30" hollow hold
Warm up: 4’ AMRAP
* 20 dead bug
* 10 m spider walk, 10 m crab w.
* 20 mountain climber
Lifting, strength
a)1 hang power clean+ 1 power clean, same w.
E90” x 6 rds
b)Clean high pull 5x3@80-90% of a)
WOD
15’ AMRAP
* 21 am swing@12/20 kg
* 11 STOH @30/50 kg
* 31 air squat
Warm up
shoulder+ hip mobility + 2 rds
* 20” plank
* 10 banded row
* 10 alt. lunge steps
* 10 alt. box step
Lifting, strength
a) 12’ OTM
Odd: 3 BSQ@~ 80 %
Even: Paralette L-sit hold x25”
b) Weighted s. Pull up (Open: w/ot weight)
5x2
WOD
For time
Buy in: 35 CtB (50 pull up, 50 TRX row)
+ 3 rounds:
* 12 hang power snatch@ 25/40 kg
* 20 box jump overs
Warm up
5’ amrap
* 10 scapula pushup
* 5 get up Johnny
* 30” superman hold
* 10 air squat
Lifting, strength
a)Strict press E90” x 3
reps, not tng, 4 rounds
b)Push up btw 2 plates (hands on plates)
4x 8-12
1’ rest btw sets
WOD
10’ amrap
* 15/12 cal row
* 30 DU/60 SU
* 10 burpee
Acc.: 2-3 sets
* 30/30 m single arm farmer carry/KB
* 10-15 m HS walk or 30” HS hold
Warm up
3 rds
* 1’ easy row
* 5/5 cossack squat
* 20” HS hold
Lifting, strength
a)KB complex: 6’ max reps/rounds
* 5 clean(anyhow)
* 5 FSQ
* 5 STOH
WOD
10’ AMRAP
* 20 pull up (20 TRX row)
* 20 pistol squat (20 goblet sq)
* 20 HSPU (20 push up)
3’ rest
10’ AMRAP:3-6-9....
* box jump overs
* T2B
* am swing@12/20 kg
Acc. Tabata plank