A. Warm-up:
8-10mins. Running warm-up
B. EMOM 10’
RX:
Odd: 40-50 Double-unders
Even: 5 TNG Squat snatch @ you choose weight
OPEN:
Odd: 35s. Amrap Single-unders
Even: 5 TNG snatch @ you choose weight
C. Front squat
3x12 reps @ 55-60% of 1RM
Rest 2:00 btw. sets
D. Double KB or Dumbbell OH carry 250m (5 oda-vissza teljes terem)
*every brake do 15 hollow rock penalty
WU:Gymn + Mob
3 rounds:
- 20 Banded GM
- 5 Scapula pull ups + 5 Ring row
- 10 Down-ups
A.
Proper warm up for the WOD
B.
"RANKEL"
AMRAP 20 min
6 Deadlift (RX: 100/70kg Open: 70/40kg)
7 Burpee pullups (Open: Banded or ring row)
10 Amswing (RX: 32/20kg Open: 20/12kg)
Run 200m
WU:Gymn + Mob
3 rounds:
- 5/5 KB Around the head
- 10 Opposite arm-leg raises in tiger crawl position
- 8/8 One-leg Hip thrust
A.
RX: Work up to an 1RM-ish in Power Jerk from rack in 10 min
Open: Power jerk practice - 3 reps of sets
B.
E2MOM 10'- 5sets
- 5 Power clean - @60% 1RM push press (Open: light weight)
- 5 Push Press - @60% 1RM push press (Open: light weight)
Rest in the remaining time from 2 min
C.
7 sets - 1'work/1'rest
5 + 10m back and forth shuttle sprint + Max reps burpees
D.
Accumulate 100 BND Hip thrust
At every break do max time hollow hold
WU:Gymn + Mob
3 rounds:
- 10 Cossack squat
- 10 Russian swing
- 10 Sit ups
A.
Power clean + Hang power clean + Push jerk: 5 x 1+1+1
RX: climbing for a heavy set
Open: practice the complex - across
rest 60-90 sec
B.
Push press
Rx:
3 x 5 ism. @70% 1RM
2 x 3 ism. @80%
Open:
5 x 5 - medium weight - across
Rest 90'
C.
RX/Open:
In every 5 min - 4 sets
Run 400m
20 WallBall (Open: 15 WB)
15 Situp with ball (Open: 12 Situp w/ ball)
Rest in the remaining time
WU:Gymn + Mob
3 rounds:
- 10 Goblet squat
- 5/5 KB Push press - light/medium
- 30 DU / 60 Single
A.
Hang snatch from beyond the knee - work up to a heavy triple in 10-12 min
B.
Front squat
RX:
3 x 5 @75%
2 x 3 @85%
Open:
5 x 5 - start at medium and increase the weight in every sets
Rest 2'
C.
Work for 15'
Buy in:
Run 4 rounds around the parking place (~ 1700m)
AMRAP in the remaining time:
5 Cluster 50/30kg (Open: 30/20kg)
10 BJO
D.
100 Shoulder taps in hand plank
WU:Gymn + Mob
3 rounds:
- 8 Wall facing OHS
- 10 KB SDHP
- 10 Scapula pullups
A.
Snatch mobility + wu: Snatch sots press in recieving position 3 x 5
B.
Power snatch + OHS: 5 x 2+2
RX:climbing for a heavy set
Open: practice with a managable weight
rest 60-90 sec
C.
Deadlift
RX:3 x 3 @80%
Open: 3 reps of sets with increasing weight until the RX group ends
D.
30 Strict T2B (Open: Strict K2E or Leg raises or knee raises with controlled
TC: 4 min
E.
AMRAP 4'
Sprint 200m
15 Deadlift 70/50kg (Open: 45/30kg)
AMRAP HSPU (Open: AMRAP Box HSPU)
- rest 1 min
AMRAP 4'
Sprint 200m
16 Alternating KB Snatch from ground 24/16kg (Open: 20 Am.swing 16/12kg)
AMRAP C2B Pull-ups (Open: AMRAP Banded Pull-ups or ring rows)
WU: Gymn + Mob
3 rounds:
- 10 Good morning to squat to GM to stand complex
- 10 Snow angel
A.
Hang clean from beyond the knee
RX: work up to a heavy triple in 10-12 min
Open: work up to a medium triple in 10-12 min (focus on technique)
B.
Back squat
RX:
3 x 5 @75%
2 x 3 @85%
Open:
5 x 5 - start at medium and increase the weight in every sets
Rest 2'
C.
AMRAP 15'
Run 200m
10 Pull-ups (Open: Banded or Ring row)
10 Burpees
D.
100 Russian twist w/ plate
A:10 min shaolin + hip, shoulder , ankle mobility
B: rx
5x8/8 pistol + weight
open: pistol progression
band, box, trx, ring
C: Team of 3
Tc 35'
100 cal row: 1 row, 2 du kb front rack hold, rx:24/16; open: 16/12 kg
50 syncron dead du kb cluster
1000m run
50 syncron dead du kb cluster
100 cal row : 1 row; 2 du kb front rack hold
D:streching
A: 5 min gymn+ 5 min barbell wu
B:
Rx: squat work,
Open: power work and focus the technik
emom 4'
- 6 squat snatch 50%
- 6 sq clean 50%
1 rest
emom 4'
-5 sq snatch 60%
-5 sq clean 60 %
1 rest
emom 4'
-4 sq snatch 70%
-4 sq clean 70%
1 rest
emom 4'
-3 sq snatch 75%
-3 sq clean 75%
C: SB threesuck
Rx:
station 1: 3 min max reps du
station 2: 3min max push press 30/20 kg
station 3: 3 min max cal row
Open:
station 1: 3 min max du- simple
station 2: 3 min max push press only barbell
station 3: 3 min max cal row
D:3 rds
10 ring biceps curl
10 floor barbell triceps
10 ring or trx triceps
10 chine strict pull up
E:streching
A: 10 min shoulder and hip mobility
B: 10min
Rx: Find your daily max:1 clean pull + 1 hang clean pull + 1 squat clean + 1 split jerk
Open: Clean and jerk practice: no max load, 1 clean pull + 1 hang clean pull + 1 squat clean + split jerk
C: Team of 2
60 cal row: 1 row, 1 plank
60 syncron thruster Rx: 30/20 Open: only barbell
60 syncron am swing 24/16kg Open 16/12kg
60 syncron burpee
20 min tc'
D: 3rds
15 barbell hip thrust
10 sttb