1. Warm- up: 3' rowm then 2 sets:
- 60 single- unders - Complete a double or a triple under every 20 reps.
- 8 bear hug squats @6/9ball
- 4 hollow rocks+ 4 V-ups
2. 5 sets / E2'30"
- 15 ring rows
- 8/8 KB row @paralette support
3. 4x Amrap 3'
- 30 DU's or 30 jumping with double thigh taps
- 12 WB
- 8 T2B
4. 3 sets
- 15 wide stance good mornings @bb
- 15 snow angels @1.25 plate
- 1 min glute bridge hold
1. 2 sets:
- 30 Jumping jacks
- 7/7 RDL+ knee raise
- 10 Lateral jumps @barbell
- 5 Muscle snatches @bb
2. Squat Snatch /NO TNG!!/ E1'30" for 9'
2x2 @70%
2x2 @80%
2x1 @85%
3. AMRAP 8'
- 15m Front rack carry @2x22.5/15
- 15 T2B / 25 Tuck-ups
- 5 DL @100/80
2 min rest
AMRAP 8'
- 15m OH carry @2x22.5/15
- 15 Pull-ups / 25 Jumping pull-ups
- 5 DL @80/60
4. Acc. Work / EMOM 3'
- 30" Bear hug wallsit
1. 2 sets:
- 10 deadbug pullovers @light KB
- 10 deficit calves raises https://youtu.be/lPvnv4VJ4-Q
- 10/10 seated band pulls https://youtu.be/tUU-0soQOrE
2. E30" /20" work- 10" rest/ for 9'
First: 20" seated pike up https://youtu.be/Y44yE6dabcg
Second: 20" arch up https://youtu.be/dMirQ7T3adU
Third: 20" wall facing hs hold
3. 4X 2 rounds / 1 min rest btw sets / TC: 15'
- 8 clean&jerks @2x25/17.5
- 4 shuttle runs @10m segment
4. Rowing / 10 sets
- 100m HARD!!
- 100m EASY!!
1. 2 sets
- 10/10m bottom up KB carry @easy weight
- 10 dead bugs KB pullover
- 5/5 single leg RDL with knee drive
- 10m broad jumps
2. For Time 3 rounds / 1'30" btw rds.
- 30 wallballs
- 20/16 cals row
- 7 BMU / 11 Jumping BMU / 15 Jumping C2B
3. Clean & Jerk - @85%+ - 7 sets - E1'30"
1 Power Clean + 1 Squat Clean + 1 Jerk
4. Back Squat
Find your daily heavy 2 reps in 8-10 min. We need control and SPEED.
Warm up:
Gymn+mobility
Last Training in 2022
100 jumping jack
100 push up
100 air sq
100 russian swing
100 mountain climber
100 box jump over / box step
100 bench row w. plate
100 sit up
100 good morning w. plate
100 cal cardio
100 gtoh w. plate
100 lunges
100 du / simple under
100 russian twist w. plate
100 trx / ring row
100 hand windmill
100 plate hops
100 jumping squat
100 v-up
100 burpee
22 atomic sit up w. plate
FULL FULL STRECHING
Warm up: Gymn + mobility
3 rds
300 m row
5 hand climb
10 90/90 hip
A: Power 8
E2mom x 5
- 10 front squat (40-50%)
- 6-10 hspu ( rx strict, basic pike push up)
B: Freeday
Buy in: 100 du /200 simple
4 rds
15 m hswlk / 20 shoulder taps hspu position / 30 m bear wlk
3 burpee muscle up / burpee pull up x2
5 power snatch 30-60 / 15-35 kg
15 cal row
Out: 100 du/200 simple
C: Accessory
3rds
10-10 kb rdl
6-6 one leg bb hip thrust
25 band triceps
25 band biceps curl
STRECHING
Warm Up: Gymn+mobility
3 rds
15 front jumping jack
15 jumping jack
15 m bear walk
15 m lunges
A: Power 8
E2mom x 5
- 12-16 gorilla row
- 12-16 floor press w. kb
B: Thursdajdaj
30 hang clean 30-40/15-25 kg
30 cal row
30 wall ball sit up
20 hang clean 40-60/ 20-35 kg
20 cal row
20 wall ball sit up
10 hang clean 50-80/30-45 kg
10 cal row
(basic hang clean with double dumbell or kettlebell)
C: 3rds
20 barbell side
20 bb good morning
20 arch rock
STRECHING
Warm up: Gymn + mobility
3rds
1 min cardio
10 lateral box step overs
5 hindu push up
A: Power 7
E2mom x5
- 10 push press climbing
- 8-15 invertalt row
B: Huncutka
3 rds
30 wall ball
10 alt devil press 15-22,5/10-15 kg
10 x 10-10 m inga run
C: Accessory
3-4rds
10-16 cross body curls
10-16 skull chrushers
10-16 hammer tension curl
10-16 triceps extension
STRECHING
Warm up: Gymn + mobility
3 rds
1 min simple under
30 sec mountain climber
10 dead bug
10 bird dog
A: Power 6
E2mom x6
- 6-12 deficit push up ( rx +weight)
- 10-14 barbell back lunges
B: Triple
3 rds
20 Am swing 16-24 / 8-16 kg
30 sit up
3 rds
16 alt kb snatch
24 alt v-ups
3 rds
12 alt kb c&j
16 burpee
C: STRECHING with COACH
Warm up: Gymn+mobility+games
3 rds
10 hip thrust
10/10 monster walk
10 cat camel
then
3 rds
10 squat
10 hrpu
10 ring row
A: Xmas wod:
Basic
1 wall walk
2 kb squat clean
3 band pull up / ring row
4 hand climb
5 burpee box jump / step
6 kb swing
7 wall ball
8 hollow rock
9 cal cardio machine
10 goblet rack lunges
11 kb sumo deadlift high pull
12 kb thruster
RX / Open:
1 wall walk
2 sq clean 40-60 / 25-40 kg
3 ring / bar mu
4 burpee
5 deadlift
6 c2b / pull up
7 t2b
8 wall ball
9 box jump
10 front rack lunges 40-60 / 20-40
11 hspu
12 thruster 40-60 / 20-40
MERRY CHRISTMAS!
STRECHING!!