A. Gymn. + Activation 3 rounds
10/10 m side monster walk
10 scapula pull-ups
8 hamstring curls on trx/ring/fitball
B. Weightlifting
6×1 /rest btw sets/
1 high pull + 1 power snatch @70%
3×9 /rest btw sets/
Snatch deadlift @60% of snatch 1rm
4×10 /rest btw sets/
Tempo back squat
2-1-x-1
C. WOD – AMRAP 15′
15 cals row
12/15 push-ups
40 double-unders
D. STRETCHING
Gymn. + A. 3 rounds of: 2′ Row 10 Inchworms 15 Jumping squats B. Amrap 10′ 400 m Run, Then 2,4,6,8… HSPU KBSWING V- UPS C. EMOM 20′ 1. 14 Alt. DB! Snatches 2. 32 Russian twists @15/10 plate 3. 14/10 cals Skierg 4. 28 Abmat situps 5. 14 Wallballs D. Acc. 4 sets 15…
Wu: Gymn + shoulder & wrist mobility A: 2 rds 1min work 15 sec rest and change – skierg – lateral box step over – wall climb – bench T-spine mobilization (pvc) B: Otm 8’ – 3 shoulder press (+5% last week) – 7-8 bar muscle up open: c2b + ring dip or pull up…
Gymn. + Team Games A. AMRAP 30′ 400 m Run 5 Pull-ups 10 Push-ups 15 Air squats 10 SDHP’s @heavy!!! KB 20/24/28/32 5 Burpees B. Core Training 4 sets: (1’/ 1’30” rest btw sets) 12 V-ups + 10 Hollow rocks + 12 Alt. V-ups (no rest!) C. Relaxing, Stretching
A) gymn + AMRAP 5′ 6 ring rows 3 walk outs 6 reverse lunges 6 sit ups B) AMRAP 25′ – 1 rope climb – 3 T2B – 3m front rack walking lunges @dbl KB (you choose the weight) – 3 ring dips – 2,6,6m,6 – 3,9,9m,9…etc Rest 5′ C) For time: C/1 27 thrurters…
1)2 sets: Banded Good Mornings x 20 reps Bird Dogs x 20 reps Dead Bugs x 20 2)Every 90 seconds, for 18 minutes (3 sets) of: Station 1 – 10 Single-Arm Deadlifts + 30 Meter farmer Carry/left Station 2 – 10 Single-Arm Deadlifts + 30 Meter farmer Carry/right Station 3 – 12 Band-Resisted Rows with barbell Station 4 – 45-60…
A) gymn + games B) For time: – 3-6-9-12-15-18 ! UB ! hang clusters @70-60-50-40-30-20 for man @40-35-30-25-20-15 for women (if U fail in the set, start it again!) – 6-12-18-24-30-36 cal row (after each set of cluster) C) accumulate 2 mins L-sit *every break: 7 v-ups
