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
Warm Up: 6’ amrap
200 m easy run
20” squat hold
20” plank hold
20 Mountain climber
A)In 8 min work up to daily heavy in Rx:
1 Hang Squat Clean+ 1 Squat Clean+ 1 Front Squat
Open: 5x1 complex, same weight
B)For time: TC:10’
3 Rounds of:
5 Clean Rx: 60/40 kg, Open: 40/25 kg
10 T2B (Open: Knee to elbow)
20 alt pistol squat
2 Rounds of
5 Clean Rx: 80/50 kg, Open: 50/30 kg
10 T2B
20 alt pistol squat
1 Round of:
5 Cleans Rx: 100/60 kg, Open: 60/35 kg
10 T2B
C: Acc
4 rds
- 20"/20" Side plank
- 8/8 KB Side Bend
- 20" Weighted Plank (small plates)
A: 8-10min smr+gymn
B:3 light rds
-5 hrburpee
-5/5 one leg get up jhonnie open 10 get up jhonnie
-5 thruster w. Band (green, purple or grey)
-5 wall climb
B:3 set
max reps weighted push up
2 min rest btw set
C: "Kelly"
5 rds
400m run / 500 m row
30 box jump 60 cm; Open: 20 box jump 50/40 cm
30 wall ball 9/6 ; Open: 20 wb 9/6 kg
D: Acc
100 kettlebell russian twist 24/16 kg
every break 15 kb good morning
WU:Gymn + Mob
3 rounds:
- 10 Goblet squat
- 5/5 KB Push press - light/medium
- 30 DU / 60 Single
A. Hang snatch
- work up to a heavy triple in 10-12 min
B: Front Squag
RX:
3 x 5 @75%
2 x 3 @85%
Open:
5 x 5 - start at medium and increase the weight in every sets
Rest 2'
C.Wod
Work for 15'
Buy in:
Run 4 rounds
then
AMRAP in the remaining time:
5 Cluster 50/30kg (Open: 30/20kg)
10 BJO
D.Acc
100 Shoulder taps in hand plank
WU:Gymn + GAMES
A: 3 rounds:
- 20 barbell hip thrust
- 5 Scapula pull ups + 5 Ring row
- 10 Down-ups
B. "RANKEL"
AMRAP 20 min
6 Deadlift (RX: 100/70kg Open: 70/40kg Basic: double kettlebell choose weight)
7 Burpee pullups (Open, basic: Banded or ring row)
10 Am swing (RX: 32/20kg Open: 20/12kg)
Run 200m / row 300m
C: Full Body streching