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
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