A: smr, gymnastic, mobility
B:"Easy Annie"
Rx: 50-40-30-20-10
du'
abmat sit up
Open:125-100-75-50-25
simple under
abmat sit up
C:partner workout
4 rds
10 bsq Rx:100/60 Open:70/50
10 bench press Rx:80/55 Open: 50/30
500m run / 600 m run
D: 3rds
10 windshield wiper
10/10 kb side band
E: Streching
A: 8-10 min smr& activization
B: 2 light rds
only BB
10 squat snatch
10 snatch balance
10 snatch press
10 burpee
C: Every 90 sec x 8set
3 position snatch Rx: climbing Open: max load 80%
1 high hang snatch + 1 hang snatch + 1 snatch
D: Amrap 5" x 2
1 box jump RX: 70/60cm Open: 60/50cm
1 sumo dl high pull Rx: 50/35kg Open: 40/25kg
1 bar facing burpee
2,2,2, 3,3,3,4,4,4,5,5,5....etc
rest btw set 3 min
E: 3 sets
15 kb sit up+1-1 twist
15 kb pull over
A:Gymn+mobility+strech
B:3light rds
20 flutter kicks
5 hand climbing
10 snow angel
5 get up jhonnie
20 dead bug
C:Power Pack climbing
For Time
10-8-6-4-2
Strict Press
Strict pull up
Front squat
D: Amrap 6'
14 alt kb or db snatch Rx: 24/16kg Open: 16/12 kg
14 hrpu
14 jump lunges
2 min rest
Amrap 6'
5/5 one arm kb or db clean and jerk Rx:24/16kg Open: 16/12kg
5 hr burpee
10 Rx: pistol Open: jump air sq
E: 3rds
20 hollow rock
20 inverse hollow rock
A: 8 min active mobility
B: 3 light rds
"BB" warm up
3 muscle clean
4/4 front rack lunges step
5 thruster
6 burpee pull up
7 hindu push up
8 cossack squat
C: Every 90 sec x 8set
3 position clean RX: climbing, Open: max load 80%
1 high hang clean + 1 hang clean + 1 clean
D: 3 rds
30 push press Rx: 50 kg / 35kg Open: 40/25kg
20 front rack reverse lunges
10 c2b Open: pull up
E: 3 rds
8 dragonfly
20 banded good morning
A. Warm-up: Gymn. + 3 sets:
200m Run
20 Walking lunges
15 Push-ups
15 Air squats
B. 80 barbell overhead lunges choose weight
Every break 20 jumping lunges
C: Wod
400 m row
40 goblet squats
400 m row
40 wall ball
400 m row
40 burpee box jump overs
400 m row
40 db kettlebell thruster
400 m row
D: Full streching
A) amrap 6'
- 6 ankle taps in pushup pos
- 6 bb front squats
- 6 bb thruster
- 6 hollow rock
B) E2' for 12' - 6 sets , climbing
8 hang squat clean
C) EMOM 12' - 4 sets
1) 10m HSW (open: 20m bear walk or 10 sh taps in HS)
2) 3-5 RMU (open: 3 flase grip ring rows + 3 banded ring dips)
3) 12-20 pistols (open: use box or band)
D)Wod
5RFT:
- 10 SDHP @60/40 (open: 40/25)
- 5 thruster @60/40 (open: 40/25)
Tc: 8'
A1) amrap 6'
- 6 scorpions
- 6 sn grip sh press btn & ohs
- 6 cossack squat
A2)8-10 min practice (hswlk,kipping-butterfly pull up)
B) E2' for 12' - 6 sets , climbing
8 hang squat snatch
C) 80 banded! strict pullups (!!for everybody!!)
Every break : 5 ring rows
TC:8'
D) EMOM 15' - 3 sets
1) 15/12 cal ski (open: 10/8)
2) 15 wb (open: 12)
3) 15 KBS @24/16 (open: 16/8)
4) 200m run
5) rest
A) amrap 6'
- 6 walkout
- 6 air squats
- 6 bb sh press (from the rec. pos. of push jerk)
- 6 windshield wiper
B) E2' for 12' - 6 sets , climbing
8 tng push jerk
C) EMOM 8'
3-5 front squat , climbing
D) Wod
AMRAP 10'
4 BMU (open: jumping bmu from box or banded)
8 target burpee
16 HSPU (open: pike pushup)
24 T2B (open: k2e, v -ups)
72 DU (open: 64 UB SU)
E: Biceps&triceps
3-4 rds:
16-20 double dumbell biceps curls no alt.
16-20 double dumbell skull chrusher
A) amrap 6'
- 6 alt sh taps in tiger pos.
- 6 high hang muscle clean
- 6 front squat
- 6 bb good morning
B) E2' for 6' - 3 sets , climbing
8 tng squat or power clean
C) E2' for 8' - 4 sets climbing
3 position clean sq or power ( high hang, low hang, floor)
D) 80 seesaw press @db KB (you choose the weight)
Every break : 1 wall walk
TC: 8'
E) Wod:
For time:
400m run
40 db KB Russian Swings
200m run
20 db KB Russian Swings
400 m run
40 db kb Russian Swings
A) amrap 6'
- 6 alt. crab & reach
- 6 high hang muscle snatch
- 6 narrow grip ohs
- 6 deadbugs
B) E2' for 6' - 3 sets , climbing
8 tng power snatch
C)E2’ for 8’-4 sets, climbing
3 position snatch ( high hang, low hang, floor)
D) EMOM 8'
3-5 back squats , climbing
D) Wod
Buy in: 800 m run
21-15-9
-hrpu
-k2e
Out: 800 m run