A. Warm-up:
200m Run
10 1-arm Deadlift + 10 1-arm Russian swing @ easy KB - left arm
10 1-arm Deadlift + 10 1-arm Russian swing @ easy KB - right arm
20 Air squat
10 Hollow rock
x 3 rounds
B. Single-arm Deadlift 1RM / arm
RX: Use barbell
Open: Use Kettlebell or Dumbbell
C. For time:
9-7-5 Bear complex @ 60/40kg
200m Run
18-14-10 Burpee Box jump @ 60/50cm
200m Run
(9 Bear complex, 200m Run, 18 BBJ, 200m Run...)
D. Accumulate:
75 Banded good morning / green band
A. Warm-up:
EMOM 8’
Odd: 40s. Row @ moderate tempo
Even: 12 Down-ups
B. Rope climb technic in 5 minutes
Then...
4 Rounds for time:
5/5 Single-arm KB Thruster @ heavy
2 Rope climb
Tc: 8 min.
C. In 10 minutes:
Split jerk 1RM - from rack
Open: Split jerk practice
D. “Partner workout”
For time:
1500m Row
*partner double KB Overhead hold
A. Warm-up:
10-10m Single arm Front rack duck walk @ easy KB
5/5 KB windmill @ easy KB
60s. Plank
x 3 rounds
B. For time:
30 Double KB hang power clean @ heavy
24 Alt. Pistol squats
15 Double KB hang power clean @ heavy
12 Alt. Pistol squats
Tc: 6’
C. EMOM 18’
0-5min.: 3 Squat clean @ 70/50kg
5-6min.: 12-15 Kipping HSPU
6-11min.: 2 Squat clean @ 85/60kg
11-12min.: 12-15 Kipping HSPU
12-17min.: 1 Squat clean @ 100/70kg
17-18min.: 12-15 Kipping HSPU
D. 3 sets
10 Pendlay Row @ moderate weight
20 Tuck ups
Rest as needed
A. Warm-up:
10-10m Tiger walk (forward + backward)
10 Ring Row
10 Burpee
10/10 Single-arm KB deadlift @ medium weight
x 3 rounds
B. Amrap 18’
200m Run
6 Muscle-ups (Open: Burpee Pull-up)
12 Am. Swing @ heavy
18 Wall ball @ 9/6kg
C. Dead stop Deadlift x 5 RM
- focus on perfect start position!
D. Accumulate 200m
Pinch grip plate carry x 20/15/10kg plate
A. Warm-up: EMOM 9’
Min1: 1 Wall climb + 30 Double unders (50 single unders)
Min2: 15 Am. Swing @ easy KB
Min3: 5 Hollow rock + 5 V-ups + 10s. Hollow hold
B. “Sprint wod”
For time:
100 DU (open 150 SU)
/24 Alt. Dumbbell Snatch @ heavy!
50 DU (open 75 SU)
12 Alt. Dumbbell snatch @ heavy!
Tc: 5’
C. Power snatch warm-up + technic in 8 minutes
Then..
RX: EMOM 10’
1 Power snatch + 2 Box jump (85-90% of 1RM PS)
Box jump: 100/80cm
Open: EMOM 10’
3 Power snatch + 3 Box jump (Moderate weight)
Box jump: 60/50cm
D. “Unbroken” @ 40/25kg
10 Barbell good morning
10 Back neck reverse lunges
10 Jumping squats
Rest 60-90s.
x 3 rounds
A. Warm-up:
5’ Gym.
+
60s. Shuttle Run (15m)
30s. Rest
x 3 sets with increasing volumen!
B. EMOM 10’
5 Strict HSPU + 5 Strict C2B pull-ups
Open: 7 Push-ups + 7 Double KB sumo DL high pull
C. For time:
45 Clean & Jerk @ 30/45kg
45 T2B (open: K2E)
45 Thruster @ 30/45kg
45 Lateral burpee
D.
60s. Weighted wall sit with 20/10kg plate
60s. Amrap Plank to push-ups
Rest 60s.
x 3 rounds
WU:3-5’gymnastic
3 rounds:
5 Walkout
10 Slow push up
10 Lunge
A.
12’ skill:
Choose 2 excersises from this list and prcatice them in 6-6’
- DU
- Pullup variations(kipping, butterfly, C2B)
- MU on ring or bar
- Skin the cat
- Feestanding HS
- HSPU
- HS walk
- T2B
B.
AMRAP 30’
18 Wall Ball
8 Burpee 2KB Box Step Over 2x24/16kg (Open: 16/12-8kg)
15 Am.Swing 24/16kg (Open: 16/12-8kg)
8 Hang power snatch 50/35kg (Open: 35/25kg)
12 Reverse Lunge 50/35kg (Open: 35/25kg)
C.
3 rounds:
1:00 Hollow hold
1:00 Plank
No rest between rounds
WU:3-5’ gymnastic
AMRAP 6’ WU pace
10 Snow angel
10 KB Military press
15 Light KB SDHP
A.
Work up your daily max in this complex in 6 sets - starting with empty barbell.
Sets begin in every 90”:
Rx: 3 Deadlift + 2 Hang power clean + 1 Power jerk
Open: practice same complex
B.
Work for 40” in every station and then rest 20”.
This is the transition time for the next station.
3 rounds:
1. Skierg
2. Air squat
3. Russian swing
4. Situp
5. Row
6. Push up
7. Box Jump
8. Burpee
9. Assault
10. Wall climb
11. Heavy 2KB Farmer carry
12. Plank
WU: 3-5’ gymnastic
3 rounds:
10 Ring row
10 Jumping squat
10 KB Shoulder press - light
A. 3 rounds:
45" MU (ring or bar) (Open: pullup)
45" rest
45" Ring dips (Open: Banded or Dip on box)
45" rest
45" OH Walking lunge 20/10kg (Open: 15/10)
45" rest
B. EMOM 10'
Rx: 2 Power clean + 1 Jerk (Split or Push)@70-80%
Open: 2 Power clean + 1 Jerk (Split or push) - medium for practice
B. EMOM 15' (5 rounds)
- 50 DU (Open: 80 Single)
- 10 Lateral burpee (Open: 8 Lateral Burpee)
- 12 STOH 50/35kg (Open 35/25)
...then immediately...
3 rounds for time:
- 50 DU (Open: 80 Single)
- 10 Lateral burpee (Open: 8 Lateral Burpee)
- 12 STOH 50/35kg (Open 35/25)
Try to perform this portion within 9 minutes.
WU: 3-5’ gymnastic
3 slow round:
- 10 Slow pushup
- 20m bear walk
- 10 Russian swing - heavy
A.
3 rounds for quality:
- 6-8 HSPU (deficit or regular, strict or kipping) (Open: Box HSPU or Z-press)
- 8-10 Strict T2B (Open: Hanging Leg raises)
B.
E90" - 3 sets (speed focus)
3 Snatch High Pull – climbing, start at 50%1RM (Open: practice)
E90" - 5 sets
2 Snatch Pull + 2 Squat snatch – climbing, start at 60%1RM (Open: practice with light weight)
C.
EMOM 10'
- 10-12 burpees (Open: 8-10 burpess)
...then immediately:
AMRAP 15'
- 10 one handed KB squat clean thrusters (Rx: 24/16, Open 16/12)
- 20 mountain climbers
- 30 russian twists with plate (Rx:15/10, Open: 10/5)