A)Warm up: 1x
* 500 m row
* 1’ plank hold
* 8 inchworm
* 20 air squat
*1’ run
B) Lifting, strength
a)TGU 3×2/2, same KB
b)Front squat 3×5, climbing
Start ~ 70 % of your 1 RM
2’ rest
C) TRX complex: 3 sets
– 12 knee tuck
– 8 pike
– 6 push up
D)WOD TC: 13’
21-15-9 reps of
*squat clean@ 35/50 kg
* bar facing burpee over bar
* box jump
A) gymn + 3 rnft: 7 tempo air squats (3-2-x-1) 7 hindu push ups 7 hip thrusts 7 ring rows B) For time: 10-9-8-7-6-5-4-3-2-1 HSPU (rx:strict) 1-2-3-4-5-6-7-8-9-10 Pull-ups (rx:strict) C) Back Squat 4×2 @90% D) Amrap 3′ 3 burpees 5 V-ups E) 3 x 20m/20m dual KB Carry R:farmer L:Front rack, then change
A. Warm-up: Gymn. + Hip mobility Then.. Amrap 8’ 12m Tiger crawl 12m Duck walk 12 V-ups 12 HR push-ups 12 Band pull-apart B. Every 2’ x 5 sets Back squat x 5 reps @ 82.5% of 1RM C. Practice in 5-8 min. @ you can choose Strict Ring MU Ring MU Kipping or Butterfly…
Wu: Gymn+ shoulder mobility A: 8min Split Jerk practice B:5 set Work up to heavy 5 push press + split jerk C: Amrap 4’ 2-4-6-8-10.. etc – alt. dead dumbell or kettlebell snatch – target burpee 1 min rest Amrap 4’ 2-4-6-8-10..etc -alt dumbell or kettlebell hang C&J -alt one leg burpee 1min rest Amrap…
A. Warm-up: 250m Row 15 Push-ups 15 Band pull-aparts x 3 sets B. For Quality: 21-15-9 reps of: Floor press @ double KB or DB Single-arm KB Clean – left arm Single-arm KB Clean – right arm *use moderate/heavy KB or DB C. For quality: 1/1 @ TGU – Heavy KB 30/30s. Side…
A. Gymn. + 2 rds: 20/20 steps lateral monster 1′ plank Then, Barbell Warm-up Together B. Weightlifting, Let’s see your MAX ! 1. Power Snatch 2. Back Squat C. AMRAP 7′ 7 HSPU’s / Pike push-ups 14 Abmat sit-ups 21 DU’s / for everyone
A. Warm-up: Gymn. + In pairs: 300m Row *partner shuttle Run 20 Alt. Shoulder taps in plank pos. (Face to face together) x 4 rounds (2/2) B. “Partner wod” Tc: 25’ For time: 50-40-30-20-10 Burpee Box jump-overs @ 60/50cm (for 2 person) 15 Syncron Thruster with plate + 15 Syncron Sit-ups btw. sets C. “Accessory” …
