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
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