A) gymn +
100m bear crawl *E30" : 1 down up
B) 3 x 13 strict HSPU (rx: def, open: Z-press @double KB)
C) E30" until fail
Odd) 1 power clean, climbing
Strat from 40%, add 5/2,5 kg
Even) 15 DU's (open: 20" DU practice)
D/1 30 facing burpees for time TC:2'
Rest 2'
D/2 30 lateral burpees for time TC:2'
Rest 2'
D/3 30 burpees for time TC:2'
E) 100 reps alt. leg raises in plank
A) gymn + 3 rounds
- 10 alt. crab & reach
- 10 alt. reverse lunges
- 30" plank
- 10 ankle taps in push up pos.
B) 3 x 13 UB! strict pull-ups (use optimal band)
C) daily max 1 power snatch + 2 tng squat snatch + 4 ohs (open:1 power snatch + 3 ohs)
D) Amrap 12'
- 30 box jumps @70/60
- 30 OHS @ empty bar
- 30 box jump overs
- 30 hang power snatches @ empty bar
then max WB in the remaining time
A) gymn + games
B) For time:
- 3-6-9-12-15-18 ! UB ! hang clusters @70-60-50-40-30-20 for man @40-35-30-25-20-15 for women (if U fail in the set, start again!)
- 6-12-18-24-30-36 cal row (after each set of cluster)
C) accumulate 2 mins L-sit *every break: 7 v-ups
A) gymn + 3 rounds:
- 60m shuttle run
- 6 jumping squats
- 6 hindu push ups
B) Amrap 18'
400m row
10 alt. shrimp squats
5 m hsw (open: 10 steps HS march)
C) 5x7 banded deadlift, climbing
D) 2 x 30 UB abmat sit ups
A) gymn + amrap 7'
- 10m bear crawl
- 20"/20" 1-legged glute bridge hold
- 7/7 upright row
B) EMOM 16' - 4 sets
1) 8 DB bench press
2) 12 medball squat clean
3) 16 alt. pendlay row
4) 12 abmat sit-ups
C) For time:
5-4-3-2-1 rope climb ascent
50-40-30-20-10 DU's
Tc:10'
D) acc. : 100 reps legs over the parallette
A) gymn + 3 x
- 10m tiger walk
- 10 sit ups
- 5 get up johnie
B)E30" for 30' - 10 sets
1) 5 HSPU (rx:strict)
2) 5/3 cal row
3) 5 burpees
4) 5 slam ball over the shoulder @heavy
5) 5 cal ski
6) 5 cal assbike
C) 5x5 Back squats, climbing
A) gymn + amrap 6'
- 10 cal easy row
- 20 deadbugs
B) 5 rft: - 10 T2B - 25 DUBS - 5 squat cleans @50-60-70-80-90/35-40-45-50-55 /Rest 1' btw sets/
C) Emom 7'
3 push jerk @ 70%
E) 50 banded pull apart
A) gymn + 3 rounds
- 10m monster walk
- 10 deadbugs
- 30" superman
- 10 toe touches in push up pos.
B) 3 x 15 UB! strict pull-ups
C) daily max: 1 power snatch + 1 tng squat snatch + 2 ohs (open:1 power snatch + 2 ohs)
D) Amrap 11'
- 35 box jumps @70/60
- 30 power snatches @35/20
- 25 box jump overs
- 20 hang power snatches
then, max burpee box jump overs in the remaining time.
W-U
AMRAP 3'
-15" JUMPING J
-15" MOUNTAIN C
-15" LONG STRIDERS
-15" AIR SQ
AMRAP 5'
-10 SCAP PUSH-UPS
-10 SCAP PULL-UPS
-10 SIT-UPS
-10 KANG SQ
1.WOD
AT CLOCK 0:00-10:00
-1600/1200M ROW @EMOM 5 PUSH-UPS FROM 0:00
10:00-18:00 "TIRED FRAN"
21-15-9
-THRUSTER @42.5/30
-PULL-UP
18:00-22:00 "GOOD-BYE GIFT"
-MAX REP ALT. DB SNATCH @22.5/15
22:00-27:00
-COOL DOWN ON ROWER MACHINE @DAMPER 1-2/ UNDER 20 S/M
2.ACC 3X
-9 NEG NORDIC HAMS
W-U_2X FOR EXTRA QUALITY WORK!!!
-8 RING ROWS
-8/8 DEAD-BUGS (SQUEEZE YOUR ABS! PRESS YOUR LOWER BACK INTO THE GROUND!)
-8 KIPPING RING DIPS (OR JUMPING RING DIPS)
-8/8 DONKEY-KICKS (WITH STABILE SPINE! SQUEEZE YOUR ABS!)
THEN BB W-U FOR CLEAN & JERK
1.WL-CLEAN & JERK TC:12’
-DAILY 1RM (SQUAT CLEAN & SPLIT JERK)
2.WOD „NASTY GIRLS” TC:12’
3 RDS FT
-50 AIR SQ
-7 RMU (SCALE IT FOR OPEN ATHLETES TO BAR MUSCLE UP...FOR BEGINNERS TO JUMPING BMU FROM BOX)
-10 HANG POWER CLEANS @61/42.5 (SCALE IT AS NEED.)
3.ACC 3X
-12 ALT STRICT 1TOE TO BAR + 10” HANG L-SIT FLUTTERS (ALT V-UP AND FLUTTERS ON FLOOR FOR BEGINNERS)