1. Act. / 3 rds:
* 30 russian twists
* 15 jumping air squats
* 18 shoulder taps
2. Gymn. / E2' for 12'
* 5 strict press @80% of 1RM + 10m HSW + 2 legless rope climbs
3. Clean
Find your NPR Power Clean
4. For time
1-2-3-....-10
Floor press @heavy KB/DB
20-18-16.....2
Cals row
1. 3 rds
* 10 Alt. rev. lunges @bb
* 10 V-ups
2. Find your NPR Jerk in 15 min,
then Max effort reps in 2 min @85%
3. For Time
* 21 DB Thrusters
* 21 Burpee box jump overs
* 15..
* 15..
* 9
* 9
1. Act./ 3 rds:
* 200m jogging
* 10 RDL @ easy db KB
* 10 Bench presses @ easy KB
2. Gymn.
* Max reps UB strict pullup
* Max reps UB ring dip
3. Find your NPR back squat in 15 min
4. AMRAP 10' / easy tempo
* 3 OHS @easy weight
* 3 Bar facing burpee
* 6....
* 6...
* 9...
1. Act./ 3 rds.
* 15 Good mornings @ barbell
* 14 Alt. RDL @db KB
* 40" Plank
2. Bench Press /or Floor Press with KB
5-7-9 @75%
3-5-7 @80%
1-3-5 @85%
3. Cond.: For time
* 300m Farmer carry @db 22.5/17.5 DB
* 100 Abmat situps
* 80 Target burpees
* 12 Rope climbs
1. Act. 2 rds.
* 20m Bear walk
* 20 Butterfly situps
* 20m Tiger walk
* 20 Bird-dog
2. Partner Wod / "You go-I go" 10 rounds for time (5-5 rds.)
* 20 cals row
* 15 target burpees
* 10 thrusters @45/35 or db KB
3. Stretching
1. SMR + Mobility in 15 min
2. 3 rds.
* 14 Alt. superman
* 14 Alt. v-ups
* 14 Good mornings @band
* 14 Tuck-ups
3. Amrap 25'
* 12 Target burpees
* 12 Box jump overs
* 200m Run
* 12 Alt. Hang clean @30/20 kg
4. Stretching
1. Activation / 3 rds.
* 15 jumping squats
* 30 russian twists @10/15 plate
* 16 shoulder taps
2. Gymn. / E2' for 8'
* 10 strict presses + 8 m HSW / Bear walk @dbDB + 2 rope climbs
3. Snatch
1 P.Snatch + 1 Hang p.snatch + 1 OHS 3x@75% 2x@80%
4. For time 2 rounds
* 50 WB
* 400m Run
1. Activation / 3 rds.
* 10 Alt. reverse lunges @barbell
* 8 Strict T2B or Knee raises
2. Gymn. / E1'30" for 6'
* 1 Ring MU + 4 Strict HSPU + 7 T2B
3. Clean & Jerk
2 Squat Clean / No TNG/ + 1 Jerk
2x @80%, 2x@85%
4. 2 rounds for time
* 60 DU
* 40 Push-ups
* 20 Pistols /alt./
* 10 Power Cleans @80/55
1. Activation / 3 rds.
* 10 Bench presses @db heavy KB
* 10 RDL @db heavy KB
* 200m Run
2. Gymn. / E1'30" for 6'
* 10 strict pullups, 10 ring/box dip
3. Back Squat
Work up to heavy single,/NO NPR!!/ then 3x5 @80% of 1RM
4. For time 5 rounds
* 15 OH situps
* 10 DB burpees @db 22.5/15
* 12 HSPU
A.
1. Act. / 3 rds.
* 12 RDL @just babrell
* 12 Dead-bugs
* 12 Godd mornings @just barbell
2. Deadlift / 2 rds.
7 reps - @75%
5 reps - @80%
3 reps - @85%
3. WOD: 3 rounds for time
* 20 DL @70/48 or KB
* 15 C2B/ Pullup/ Jumping Pullup
* 10 Push Jerks @70/48 or KB
B.
1. Act. / 3 rds
2. AMRAP 30'
* 12 Burpees
* 9 Hang Power Clean @43/30 or db DB
* 18 Wallballs
* 200m Sandbag Run