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
1. Activation 2 rds:
* 200m Jogging
* 10 Stiff leg deadlifts @easy db KB
* 10 Bench presses @easy db KB
2. Back Squat
3x5 Jumping squats @20% of 1RM Back Squat
Find your heavy single,
then
3x5 @80% of 1RM Back Squat
3. Squat Snatch
5x2 /No TNG/ @75%
4. 10 Rounds For Time / TC: 10'
* 3 C&J @50/35
* 3 Bar Facing Burpee
A.
1. Activation 3 rds.
* 8-8 Romanian DL @10/12.5
* 8-8 DB side pulls in tiger pos.
* 8-8 Box steps @60/70cm
2. Bench Press
9-7-5 @70%
7-5-3 @75%
5-3-1 @80%
3. For Time
30-20-10
Deadlift @90/60 70/40
Thrusters @43/30
4. Stretching
B.
1. Activation 3 rds.
2. HERO WOD "Garry Purdham"
AMRAP 31' With a Partner
* 31 Burpees
* 31 DU's
* 31 Deadlifts @45/30
* 31 Push-up
* 31 Box jumps
* 31 Hang power clean @45/30 or KB/DB
* 31 Air squats
* 31 Am. Swings @20/16, 16/12
* 31 STOH @45/30 or KB/DB
* 31 Abmat situps
* 31 Cals row
* 31 Wall ball
3. Stretching
1. Act. 2 rounds
* 14 Alt. superman
* 14 Hollow rocks
* 14 Good mornings
* 14 Alt. v-ups
2. EMOM 10'
Odd: 3-5 strict HSPU + 3-5 kipping
Even: 3 Strict pull-ups + 3-5 kipping or butterfly
3. Clean
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk
2x @70%, 3x @75%
4. For Time / TC: 20'
* 100 Pull-ups / Ring rows
* 100 Push-ups / HRPU
* 100 Butterfly sit-ups
* 100 Air squats
1. 3 rounds not for time
* 16 dead-bugs
* 16 bird-dogs
* 8 down- ups
2. You can practice anything in 10 min. /HSPU, HSW.../
3. AMRAP 30' / Easy pace.
* 200m Run
* 20 Walking lunges
* 10 Burpee box overs @100/120cm
* 15 Abmat situps
4. Stretching