WU: 3 rounds of:
- 90s. Shuttle Run
- 5/5 1-arm KB hang squat clean @ medium w.
- 7 Inchworm
A. EMOM 6'
RX: 5 Strict pull-up + 5 Strict hspu
OPEN: 10 Ring row + 10 Push-ups
B. In 10 minutes:
RX: Squat clean daily max or 1RM
OPEN: 8x3 Squat clean , climbing
C. Wod
For time:
400m Run / 500row
9 Burpee
400m Run
15 Burpee
400m Run
21 Burpee
400m Run
27 Burpee
TC: 15'
WU: 3 rounds of:
- 100 Simple under
- 20 Goblet squat w. easy KB
- 60s. Plank
A. In 10 minutes:
RX: Pause front squat heavy double (2s. pause in the bottom pos.)
OPEN: Pause front squat 6x2 reps , moderate weight
B. "Mod. Nasty girl"
RX: 3 rounds for time:
50 Air squats
7 Ring or Bar Mu
10 Hang power snatch 60/40kg
OPEN: 3 rounds for time:
50 Air squats
7 Burpee pull-ups
10 Hang power snatch 40/25kg
C.Acc
10 rounds
20s. Plank
10s. Rest
20s. Russian Twist w. 5kg Plate
10s. Rest
WU:
2-3 Rounds of:
15 Band pull apart / easy band
10/10 Single arm Shoulder press (use KB or DB)
10/10 Suitcase Deadlift (Use KB or DB
30 hamstring curls
10/10 one leg hip thrust, on bench pad
A. EMOM 12’
10-12 Inverted barbell row
10-12 Diamond push-ups
10-12 back squats 50-60%
B. Wod
For time:
RX: 10-9-8-7-6-5-4-3-2-1 reps of:
Thruster 60/40kg
Sumo DL high pull 60/40kg
OPEN: 10-9-8-7-6-5-4-3-2-1 reps of:
Thruster 40/25kg
Sumo DL high pull 40/25kg
BASIC: double kettlebell or dumbell heavy
C. Acc
40s. Wall sit / 20s. Rest
40s. Superman hold / 20s. Rest
x 4
A:Rx/open
OTM 9'
-15 band pull+10 snow angel
-10 kneeling jump
-30 sec hand stand L- hold on wall
B:Practice
8 min :
Rx: Triple under
Open: DU under practice
C: Shoulder press
10-8-6-4-2
climbing du kb 90 sec rest
D:Wod
10 Amrap
2-4-6-8-10-12.....
- Lunges step Rx: 20/10 kg plate Open:15/10kg
- Thruster
- V-ups
E: Streching w. coach
A:Wu
2rds
15 cat camel
10 power clean and press empty bb
15 m monster walk and back
15 goblet squat 4-6-8 kg kg kb
10 cluster empty bb
B: 8min Rx Find your 1 reps cluster
open: 1power clean+1fs+1power jerk: Focus technic
C: 4x4 3 sec Pause Back Squat
RX: 70 %
Open: 50% -55%-60%x2
D: Every 4 min = 20 min
10 strict pull up open: ring row or band pull up
10 hspu open: pike or box push up
20 push up
20 wb
Wu: 3 rds
15 hip thrust
20 band good morning
30 sec plank twist
60 sec cardio
A: E2mom x5=10 min
- 10 deadlift 40-50% , basic double kb
- 10 sttb, sk2e
2 min rest
E2mom x5=10 min
- 10 stiff leg deadlift
- 20 alt V-ups
B: Playbaby
4 rds
400 m run
25 kb push press 16-20/8-12 kg
30/30 sec side plank thrust
C: Streching
A: OTM 9'
8 Scapula pull up
10 Get up Jhonnie
12 burpee
B:3 sets of
Tempo OHS, climbing [5151]
Open: PVC , Technic BB, women BB
Rx: 30-40-50 kg
C: "Isabel"
30 Squat Snatch
Rx: 60/40 kg
Open: Power Isabel chose wieght
D: For Time
Rx: 60/40kg
Open: Choose weight: 40/25
30 push jerk
30 clean
30 bar facing burpee
15-15-15
E:2 rds
1min plank
30/30 side plank
1 min super man hold
Wu:
Emom 12
- 15-30 m hswlk , tiger wlk
- 20-30 sec L-sit hold on parallette
- 1-2 rope climb , rx: leg less
A: Strenght
8-8-5-5-3-3 climbing weight
Bench press
Back sq
chine up rx:weight
Barbell bench row
B: Wod
0-10 min
8 push press
12 oh lunges
200 m run
10-12 min rest
12-22 min
8 sttb
10 hspu
200 m row
streching
Wu:
3 rds
15 hswlk/ bear walk
6/6 one arm kb sumo deadlift high pull
12 lateral bos step overs
A)TGU
3x3/3 climbing
B)Rx: Strict pullup
2” hold at top
5x 4-6 reps
Open: Ring row with 2” hold at top
5x6-8
1’ rest
C: Wod
For time: TC:12’
Rx
- 30 Pullup
- 15 Box Jump Overs
- 20 CtB
- 15 Box Jump Overs
- 5 Bar MU
- 15 Box Jump overs
- 5 Ring MU
- 15 BJ Overs
Open
- 30 jumping pullup
- 15 BJO
- 20 Ring row
- 15 BJo
- 10 pullup
- 15 BJO
- 5 Pullup /C2B
- 15 BJO
D: Acc
3-4 rds
- 10 Barbell good morning
- 12 kettlebell russian twist
- 20”/20” side plank
A: 3 rds
10 Reverse snow angel
10 Hand release push-ups
10 Hollow rock
10 Jumping squats
B:Practice 10 min
-hspu, hswlk, muscle up
C: Shoulder press
10-8-6-4-2 climbing weight
rx-open: barbell basic: double kettlebell
D:Wod
3x4 min Amrap
30 du, 70 su
6 devil jerk
12 cal row
1 min rest
D:Acc
3-4 set
20 double dumbell floor press
20 double dumbell row