Eu: SMR + Gymn
A: 3 light rds
12 “S”
10 ring or trx row
20 bycicle abs
10 “C”push up
B: Every90 sec
3x 5 strict pull up + weighted
then
3x 5 strict chin pull up + weighted
C:Every 5 min x 3set
Rx:
21 deficit hrpu 15/20+10 plate
21 kipping hspu
500 m row
Open:
15-18 deficit hrpu 10/20 plate
15-18 kipping hspu
500 m row
D:Acc
3 rds ( 40 sec work 20 sec rest)
plate row; open 10/20 rx 15/20-25
right side plank
plate bench press
left side plank
SMR + A. Amrap 5′ 5 inchworms 10 cossack squats 15″ hollow rocks 20 Jumping Jacks B. 1RM Back Squat ~ in 15′ C. RX: 19.4 TC’12’ @43/30 3 rounds of: 10 Snatches 12 Bar Facing Burpees Rest 3′, then 3 rounds of: 10 Bar MU’s 12 Bar Facing Burpees OPEN: AMRAP 12′ 8 Pullups…
A) gymn + 20 reps of: Scap pull up Jumping Jack Alt Vup Air squat Walking plank B) Max reps strict C2B (open : banded strict C2B) Then 3*15 banded BTN pull down C) Front squat 4*3 @85% D) AMRAP 10′ 2,4,6… – alt. Devil presses (you choose the dumbbell) – *10m shuttle run E)…
A. Warm up with Games B. Partner Wod / For Time 180 Human Carry / change at 30 m 100 Wallballs / change at 10 reps 1500 m Row / ..300 m 75 Burpees / syncron 800 m Run / together 100 Am. Swings / ..10 reps
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…
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
Warm up: 4’ AMRAP * 20 dead bug * 10 m spider walk, 10 m crab w. * 20 mountain climber Lifting, strength a)1 hang power clean+ 1 power clean, same w. E90” x 6 rds b)Clean high pull 5×3@80-90% of a) WOD 15’ AMRAP * 21 am swing@12/20 kg * 11 STOH @30/50 kg…
