1. Act. 3 rds.
* 20" Squat hold
* 20 Alt. superman
* 20 Hollow rocks
2. Clean / E1'30" for 7'30"
* 1 Power clean + 1 Hang p. cl. + 1 Push jerk @2x @75%, then 3x @80%
3. Front squat / E1'30" for 7'30"
5x 4 @80%
4. For Time 2 rounds / @40/30
* 10 Thrusters
* 10 SDHP
* 10 Push jerks
* 10 OHS
* 10 Front squat
1. SMR + 2 rounds
* 40m Bear walk
* 16 Dead bugs
* 40m Tiger walk
* 16 Alt. superman
2. Conditioning
Buy- in: 1200m Run
AMRAP 20'
* 10 Target burpees
* 12 Abmat sit-ups
* 10 HRPU
* 12 Box step overs @ball - bear hug
Cash- out: 1200m Row
3. Stretching
1. Activation 3 rounds
* 15 Jumping squats
* 16 Alt. shoulder taps
* 30 Hip twists @ plank pos.
2. Gymnastics / E2' for 8'
* 10 unbroken strict presses
* 30" Handstand hold
3. 3 Rounds for time
* 5 Burpee Pull-ups
* 5 Squat cleans @85/65
* 10 Box steps @db 15/10 DB
4. Stretching
1. Activation / Half Tabata 20" work/ 10" rest
a. Reverse lunges @just barbell
b. V- ups
2. Gymnastics / E1'30" for 7'30"
* 12 Weighted sit- ups
* 3-5 Strict HSPU
* 3-5 Strict ring pullups
3. Split jerk from ground / For time / TC: 8 min
2 @85% 4 @80% 6 @75% 8 @70% 10 @65%
4. AMRAP 10'
* 35 DU's
* 7 DB santches / right arm @22.5/15
* 7 DB snatches / left arm
1. Activation / 3 rds.
* 200m Run
* 10 Romanian DL @2x20/12.5
* 10 Bench Presses @heavy db DB
2. Upper Body / EMOM 6'
Odd: 11 unbroken strict pullups
Even: 7 strict ring/box dip
3. Snatch
- 5x 2 pos. squat snatch /floor, knee @70-75%
- 3x 1 squat snatch @80%
4. For Time 4 rds. - 1:30 rest btw sets
* 12 BMU / Jumping BMU
* 20 Alt. pistols
* 10 DB Squat Snatches / OHS @22.5/15
A.
1. Activation / 3rds.
* 12 RDL @just barbell
* 40" plank
* 12 lateral box step overs
2. Bench Press
5-7-9 @73%
3-5-7 @77%
1-3-5 @83%
3. For Time / 2 rds. / @db 22.5/15
* 50 DB burpee deadlifts
* 25 Strict pull-ups
* 25 Strict HSPU
4. Stretching
B.
2. For time
10-9-8-7-6-5-4-3-2-1 Squat Cleans @ sandbag
20-18-16-14-12-10-8-6-4-2 Burpee strict pull-up
30-27-24-21-18-15-12-9-6-3 Double-unders/ 2x single-unders
4. Stretching
1. Activation / 3 rds.
* 20 hollow rocks
* 20 arch rocks
* 8/8 kneeling strict presses @ easy KB
2. Gymnastics / EMOM 10'
Odd: 7/10 Kipping HSPU
Even: 7/10 C2B
3. Push Jerk in 8 min
Find your heavy daily rep / Not Max WEIGHT !!!
4. For Time
* 12 DL @70/50
* 24 Push-ups
* 12 Abmat sit-ups
* 12 DL
* 20 Push-ups
* 12 Abmat sit-ups
* 12 DL
* 16 Push-ups
* 12 Abmat sit-ups
* 12 DL
* 12 Push-ups
* 12 Abmat sit-ups
1. 4 rds.
* 10 Snow angels
* 12 Alt. superman
* 14 Hip thrusts
* 16 Deadbugs
2. AMRAP 30' /moderate tempo/
* 14 box steps @db easy DB
* 12 Alt. snatches
* 300m Row
* 14 air squats
* 12 sandbag clean (not squat clean)
* 200m Run
3. Stretching
Happy 28th Birthday to one of our coaches, Alex :)
1. Act. 2 rds:
* 28 Air squats
* 28 Alt. shoulder taps
* 28 Russian twists @without weight
2. Gymnastics
Every 2' for 6 rounds
* 10 unbroken strict presses
* 6 Bar Muscle- ups
* Remainder of time Rope climbs
3. Push Press from the ground / TC: 8'
10,8,6,4,2 @63, 67, 73, 77, 83%
4. Deadh By THRUSTER
Start with 3 reps !! Then increase by 1 rep !! @42/30
1. Activation / Half Tabata - 2 min: 20" work / 10" off
A. Lunges @1 easy KB
B. Plank
2. Squat Clean
* E30" for 4'30" 1 clean deadlift + 1 clean pull @80% of 1RM Clean
* E1'30" for 7'30" 2 Squat Clean + 1 Split Jerk /No TNG/ @77%
3. WOD: For Time 4 rounds
* 21 Wallballs
* 18 Pull-ups / Ring Rows
* 15 Am. Swings @24/ 16
* 12 HSPU / Pike push-ups
4. Stretching