A) Warm up
amrap 6'
- 6 medball atomic su
- 6 rev lunge
- 6 medball russian twist
- 6 medball halo
B: 'Badger'
3 RFT
30 squat cleans
30 pullups
800m / 1000 m Run / Run
@42,5/30
Open: squat clean=double kb or dumbell,
pull up: with band, ring row x2
C: Acc
3 sets of:
8 strict T2B
30"/30" side plank
A. Warm-up:
90s. Row
5 Inchworm
10/10 Single-arm KB clean
45s. Plank
x 3 rounds
B.Strenght
EMOM 10’
RX:
Odd: 3 Strict HSPU + 6 Kipping hspu
Even: 4-6 D-ball or Sandbag over to shoulder
OPEN:
Odd: 3 Kipping HSPU + 6 Push-ups
Even: 4-6 D-ball or Sandbag over to shoulder
Rest 5’
EMOM 10’
RX:
Odd: 1 Legless rope climb + 2 Rope climb
Even: 10 Push press @ 70/45kg
OPEN:
Odd: 2 Rope climb
Even: 10 Push press @ 50/30kg
C. Acc
500m Row
20 See-saw KB floor press @ heavy KB
60/60s. Side plank
Rest 60s.
x 3 rounds
A. Warm-up:
3 rounds of:
12 Down ups
6/6 Single Leg glute bridge on floor
12 jumping squats
50m KB goblet carry (kb don’t touch the chest)
B. In 10 minutes:
RX: Cluster 1RM
OPEN: Cluster + Thruster @ moderate weight
x 7 sets
C. Wod
For time:
12-9-6 Cluster
400m Run btw. sets
RX: 60-70/35-45kg
OPEN: 40-50/25-30kg
Tc: 16’
D.Acc
30/30s. Single-arm KB front rack hold @ 24/16kg
30s. Arch rock
Rest 30s.
x 4-5 rounds
A. Warm-up:
Amrap 6’
50 Mountain climbers
1/1 TGU @ 12/8kg KB
10 Scapula pull-ups
10 Banded good morning
B. Wod
Amrap 15’
RX:
10m Walking Russian swing 16-24/8-16kg
10m Handstand walk
10m Lunges walk
10m Tiger walk
OPEN:
10 Walking Russian swing
10m Lunges walk
10m Burpee broad jump
10m Bear walk
C. Strenght
Every 2’ x 4 sets
10 Unbroken deadlift @ 70% of 1RM
D. For time:
25 Toes to bar
25 Knee to elbow
25 V-ups
25 Sit-ups
A. Warm-up:
5-7 mins. SMR
Then
3 Rounds of:
10 Medball clean @ 6/9kg
5 Bp Broad jump
30/30s. Side plank
15 m hswlk/tiger walk
B. Wod
RX:
15-12-9-6-3 Heavy wall ball 12/9kg
5-4-3-2-1 Muscle-up (Ring or bar)
OPEN:
15-12-9-6-3 Wall ball 9/6kg
10-8-6-4-2 Pull-up or Inverted Ring row
C. Clean
RX:
Power clean Daily max/heavy in 10’
OPEN:
Power clean x 3 reps @ same weight
x 6-8 sets
D.Acc:
2 Rounds for max distance:
3’ Row
1’ Rest
3’ Run
1’ Rest
A. Warm-up:
3 rds
8 russian babymakers
8 snatch press behind neck
8 hollow rock
B. EMOM 10’
RX:
Odd: 40-50 Double-unders
Even:3 - 5 TNG Squat snatch @ climbing weight
OPEN:
Odd: 35s. Amrap Single-unders
Even: 3 - 5 TNG snatch @ you choose weight
C. Front squat & Run
4 rds
500 m run / 600 m row
10 Fsq reps @ 55-60% of 1RM
D. Acc
3-4 rds
15 barbell biceps curls
15 barbell triceps
A:10 min shaolin + hip, shoulder , ankle mobility
B:
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
WU:
Gymnastics + Shoulder mobility w. PVC pipe
Then,
3 Rounds of:
5/5 1-arm KB sots press @ easy KB
15 Reverse Snow angel
10/10 Side plank w. rotation
A.Strenght
3x 8 Push Press
3x 5 Push Jerk
B: Wod
21-15-9
Cal row
Double Kb thruster medium
2 min rest
9-15-21
Pull up
Burpee
2 min rest
21-15-9
T2b
Double Kb push press
2 min rest and D: acc
D: Acc
40s. work / 20s. rest x 8 rounds
Alternating btw.:
Heavy Russian swing
Plank
WU:
3 Rounds of:
10/10 KB snatch @ medium weight
20 Opposite Arm/Leg V-ups
15 Empty BB Thruster
A. 10 minutes:
RX: Cluster + Thruster + Push press Daily max!
OPEN: Build up to moderate weight in 7 sets of:
1 Cluster + 2 Thruster + 3 Push press
B. 10 minutes:
RX: Pause back squat heavy double (2s. pause in the bottom pos.)
OPEN: Pause back squat 5x2 reps , same weight (10s. pause in the bottom pos.)
C. Wod
AMRAP 14'
RX:
50 Double-unders
50 Alt. Lunges
40 Double-unders
40 Alt. KB snatch 24/16kg
30 Double-unders
30 Toes to bar
20 Double-unders
20 Alt. Pistol squats
10 Double-unders
10 Burpee Broad jump
OPEN:
100 Single-unders
50 Alt. Lunges
80 Single-unders
40 Alt. KB snatch 20/12kg
60 Single-unders
30 Knee to elbow or V-ups
40 Single-unders
20 Weighted Jumping squats 20/12kg KB
20 Single-unders
10 Burpee Broad jump
WU with Partner:
(You go, I go)
4 rounds of each:
8 Am. Swing @ medium w.
8 Air squat
8 Push-ups
A. Partner workout:
(Divide anyhow)
For time:
1000m Row
100 Box jump-overs 50/60cm
100 Deadlift 80/50kg or 60/35kg
100 Wall ball 9/6kg
150 Push-ups
100 Wall ball
100 Deadlift
100 Box jump-overs
1000m Run
TC: 40'
B: Acc:
3-4 rds
12 alt. st2b
10/10 windmill