A. Gymn. + games + 2rds
• 20m bear walk
• 40" plank with alt leg. raises
• 20m tiger walk
• 25" reverse plank
B. Weekend Wod / Amrap 30'
• 100 cals row
• 30 burpee over the row
• 50 air squats
• 30 abmat sit- ups
C. Stretching :)
A. Gymn. + games + 2rds
• 20m bear walk
• 40" plank with alt leg. raises
• 20m tiger walk
• 25" reverse plank
B. Weekend Wod / Amrap 30'
• 100 cals row
• 30 burpee over the row
• 50 air squats
• 30 abmat sit- ups
C. Stretching :)
A) gymn + amrap 5'
- 3 walk outs
- 12 sh. taps in push up pos.
- 6 bird dogs
- 12 deadbugs
- 20" butt kickers
B) 4 sets :
- 12 alt. DB bench presses
- 12 alt KB pendlay row
C) 4 sets :
- 10 heavy goblet squats
- 10 hamstring curls on rower
D)metcon
For time:
2 rds
80 DUBS
40 KBS
60 DUBS
30 KB Snatches
Rx: 24/16 Open: 12/8
A. Intensive SMR + 2 Rds.:
• 2' ski/row
• 30" handstand hold
• 20" dead hang
• 20/20m monster walk
B. AMRAP 30'
• 400m run / 550m row
• 10 burpee box get overs @100/120cm
• 5 wall walks
• 3 ring muscle- ups/ 5 bar muscle- ups / 7 c2b's / 9 pull- ups / 11 jumping pull- ups
• 25 air squats
C: Yesterday acc
D. Stretching together
A. Gymn. + 4 Rds.:
• 20"/20" copenhagen side plank
• 20/20 m front rack carry @16/20
• 40" superman hold
B. Weightlifting
☆ 5x1 Complex / 2' rest btw sets / @80%
• 1 P.Clean + 1 Jerk + 1 Low Hang P.Clean + 1 Jerk
C. Metcon
For Time - 5 Rds.:
• 9 HSPU's / Pike push- ups
• 15 T2B's / Knee raises
• 21 OH lunges @empty bar
D. Acc
4 rds
16 bb sit down good morning
16 barbell side
Streching
A. Gymn.+ Scapula activation + Hip mobility + 5' moderate tempo row
B. 3 sets
• 5/8 false grip strict ring pull- ups
• 16 alt. pendlay rows @2x16/24
C. Core Strenght
☆ 3 sets:
• 20 double leg lifts on parallettes
• 20 v- ups
• 20 crunches
D. AMRAP 12'
• 30 DU's
• 12 C2B's
• 8 Pistols
A. Gymn. + 3 Rds.:
• 40"/40" side plank
• 10 hamstring curls @trx/ring/fitball
• 15 banded pull- aparts
B. Weightlifting
5x Snatch Complex
• 1 Power Snatch + 2 Low Hang Power Snatch @75% of 1RM P. Snatch
Tempo Back Squat
• 4x7 @60% 3-1-x-x
C. EMOM 16'
• 1. 15/12 cals row
• 2. 15 DB power cleans @double DB
• 3. 15 box jumps over
• 4. rest
A. Games, then barbell warm-up together
B.Metcon
For time
Buy in:
Rx: 100 Double- unders Beginner: 200 simple
10 rounds:
10 thrusters @40/30
10 lateral burpees
Cash out:
Rx: 100 Open: 50 Double- unders
C. Stretching, Focus on the hip and shoulders
A. Gymn.+ 2 rds.:
• 40"/40" side plank
• 20/20 m front rack carry @16/20
• 2/2 TGU's
B. Weightlifting
☆ 6x 1 Complex @ 75% of power clean max
/no tng/
• 2 P.Cleans + 2 Jerk + 1 P.Clean
C.Metcon
/1.
AMRAP 6'
• 8 OHS @16/24 KB beginner: front sq
• 8 Target burpees
3' rest
C. /2.
For Time / TC: 8'
Rx: 21-15-9
• HSPU
• Deadlift @ double 16/24 KB
• Meters Handstandwalk
Open: 21-15-9
• Pike push- up / Push- up
• Deadlift @single KB
• 11,8,5 walkout - legs on the plate
D. Stretching
A. Gymn.+ Activation 2 rds:
15-15 m side monster walk
1' plank
10/10 1-leg hip thrusts
B. Weightlifting
6x1
1 P.Snatch + 1 Hang P.Snatch + 1 Low Hang P.Snatch
/increasing weight/
3x3
Snatch deadlift @75% of 1RM snatch
C: Tempo Back Squat
3x5 /increasing weight, 3-1-×-×/
D. Metcon
4 RDS For time:
• 20 push- ups
• 20 burpees
• 250m row
A. Gymn. + Scapula activation
B. 3 sets / 2' rest
• 5 strict pull-ups
• 10 chest supported rows @medium DB
• 10 lat. pull down
C. Core Strenght 3-4 sets /1' rest
▪︎ 40" plank
▪︎ 15 weighted abmat sit-ups
D. Metcon
For time
20-18-16-18-20 T2B's
10-12-14-12-10 SDHP's
/weight: RX: 50/35 OPEN: 40/25 BEGINNER: 30/15
E: Acc
Biceps Curls
3x15 @medium weight/empty bar