A.
1. Act. / 2 rds:
* 15 Good mornings @barbell or band
* 30" Plank
* 10 RDL @barbell or db KB
2. Find your daily heavy deadlift
3. Cond. / For time " Elizabeth"
21-15-9
Squat Clean @61/43
Ring dips
B.
2. For Time
* 10 Burpees
* 10 Burpees
* 25 Pushups
* 10 Burpees
* 25 Push- ups
* 50 Lunges
* 10 Burpees
* 25 Push- ups
* 50 Lunges
* 100 Sit- ups
* 10 Burpees
* 25 Push- ups
* 50 Lunges
* 100 Sit- ups
* 150 Air squats
1. Act./ 2 rds
* 20 Alt. superman
* 20 Hollow rocks
* 20" squat hold
2. EMOM 6'
Odd: 30" max rep strict HSPU
Even: Unbroken 3 strict + 3 butterfly pullups
3. Find your daily heavy squat snatch in 12 min.
4. For time 7 rds
* 9 Wallballs
* 9 HSPU
1. SMR, then Act. / 3 rds
* 200m jogging
* 16 dead-bugs
* 8 cossack squats
2. AMRAP 26'
* 12 thrusters @just barbell
* 12 lateral burpees
* 12 alt. lunges @just barbell
* 24 cals row
* 12 v-ups
3. Stretching Together
1. Act. / 3 rds:
* 30 russian twists
* 15 jumping air squats
* 18 shoulder taps
2. Gymn. / E2' for 12'
* 5 strict press @80% of 1RM + 10m HSW + 2 legless rope climbs
3. Clean
Find your NPR Power Clean
4. For time
1-2-3-....-10
Floor press @heavy KB/DB
20-18-16.....2
Cals row
1. 3 rds
* 10 Alt. rev. lunges @bb
* 10 V-ups
2. Find your NPR Jerk in 15 min,
then Max effort reps in 2 min @85%
3. For Time
* 21 DB Thrusters
* 21 Burpee box jump overs
* 15..
* 15..
* 9
* 9
1. Act./ 3 rds:
* 200m jogging
* 10 RDL @ easy db KB
* 10 Bench presses @ easy KB
2. Gymn.
* Max reps UB strict pullup
* Max reps UB ring dip
3. Find your NPR back squat in 15 min
4. AMRAP 10' / easy tempo
* 3 OHS @easy weight
* 3 Bar facing burpee
* 6....
* 6...
* 9...
1. Act./ 3 rds.
* 15 Good mornings @ barbell
* 14 Alt. RDL @db KB
* 40" Plank
2. Bench Press /or Floor Press with KB
5-7-9 @75%
3-5-7 @80%
1-3-5 @85%
3. Cond.: For time
* 300m Farmer carry @db 22.5/17.5 DB
* 100 Abmat situps
* 80 Target burpees
* 12 Rope climbs
1. Act. 2 rds.
* 20m Bear walk
* 20 Butterfly situps
* 20m Tiger walk
* 20 Bird-dog
2. Partner Wod / "You go-I go" 10 rounds for time (5-5 rds.)
* 20 cals row
* 15 target burpees
* 10 thrusters @45/35 or db KB
3. Stretching
1. SMR + Mobility in 15 min
2. 3 rds.
* 14 Alt. superman
* 14 Alt. v-ups
* 14 Good mornings @band
* 14 Tuck-ups
3. Amrap 25'
* 12 Target burpees
* 12 Box jump overs
* 200m Run
* 12 Alt. Hang clean @30/20 kg
4. Stretching
1. Activation / 3 rds.
* 15 jumping squats
* 30 russian twists @10/15 plate
* 16 shoulder taps
2. Gymn. / E2' for 8'
* 10 strict presses + 8 m HSW / Bear walk @dbDB + 2 rope climbs
3. Snatch
1 P.Snatch + 1 Hang p.snatch + 1 OHS 3x@75% 2x@80%
4. For time 2 rounds
* 50 WB
* 400m Run