1. Activation: Tabata Style / No rest between sets
A. Alternating reverse lunge @15/10 DB behind neck
B. Alternating V-up
2. Gymnastics / 4 rounds / 1 min rest between sets
* 3 Bar Muscle- ups / banded / box
* 3 Strict Handstand push- ups / Pike push- ups
* 10 Weighted abmat sit- ups or GHD sit- ups
3. Squat Clean / 5x 1 complex / 1'-1'30" rest between sets
3 position squat cleans /floor,knee,hip/ @67%
4. WOD / For Time 6 rounds
* 5 Power Snatch @61/43 43/27
* 12 Pistols / banded or box
1. Activation 3 rounds:
* 200m row /easy tempo/
* 10 romanian deadlifts @2x easy dumbbell
* 10 bench presses @2x easy DB
2. " Strenght Work"
3x 10 unbroken!! strict pullups
3x 8 pushups unbroken!! - 2" pause at bottom /kneeling pushups
3. Squat Snatch
5x 3 position squat snatch - floor- knee- hip @67
/1'- 1'30" rest between sets/
4. AMRAP 10'
20 Double-unders / 60 single- unders
5 T2B / 10 V-ups
5 db DB hang squat cleans 22/15
A) gymn + games
B) 'Sisson'
Amrap 20' (rx:in weight vest)
1 rope climb asc.
5 burpees
200m run
C) 4 sets:
15" L-sit on parallettes
10 ring push ups +(immediately)
15" Ring push up hold
10 good mornings @30/20kg
A) gymn + 3 rnft
- 20 jumping jacks
- 20" plank
- 10 sdhp
- 10 goblet squats
- 5 push ups
B) open 20.3
C) 4x4 Back squat @85%
D) 4 sets:
30 legs over the parallettes
50m slam ball/sand bag carry (only bear hug)
E) 50 deltoid raises @2x5/2,5 plate
A) gymn + amrap 6'
6 alt. scorpions
6/6 1 legged RDL @easy KB
12 hanging knee raises
6m bear crawl
B) 100 empty bar thrusters
* every break: +5 reps thrusters
(U can 'rest' only OH pos.)
C) E30" for 15' - 10 sets
1) 1-2 rope climb asc. (rx:legless)
2) 6 ring dips (open:banded)
3) 10 abmat sit ups
D) 3 sets:
20m R / 20m L 1 handed farmer carry @32-28/20-16
20 banded triceps extensions
40" plank
A) gymn + games
B) amrap 10' (moderate tempo)
200m run
10 SDHP
10 box jumps
C) amrap 20' (in pairs)
- 10/10 burpees over the partner / Plank
- 20m/20m wheelbarrow
- 10/10 rx:partner deadlifts (open: A) push up pos. B) catch the legs of the partner and do deadlifts)
- 20 synrcon sit ups (w/clap)
- 200m partner carry (change anyhow)
D) EMOM 10'
1) 20" superman hold + 20" alt. superman (opposite leg&arm raises)
2) 10 V-ups + 10" Hollow hold
A) gymn + 3 rnft:
7 tempo air squats (3-2-x-1)
7 hindu push ups
7 hip thrusts
7 ring rows
B) For time:
10-9-8-7-6-5-4-3-2-1
HSPU (rx:strict)
1-2-3-4-5-6-7-8-9-10
Pull-ups (rx:strict)
C) Back Squat 4x2 @90%
D) Amrap 3'
3 burpees
5 V-ups
E) 3 x 20m/20m dual KB Carry
R:farmer L:Front rack, then change
A) gymn + amrap 6'
- 9 air squats
- 30 jumping jacks
- 9 atomic sit ups @10/5
- 30 mountain climbers
B) EMOM 12' - 3 sets
1) max out: slam ball or sand bag over the shoulder
2) rest
3) max out: t2b
4) rest
C) work up to heavy in 12 mins
1 power snatch + 1 ohs + 1 low hang power snatch +
1 ohs + 1 hang power snatch +1 ohs +
1 high hang power snatch + 1 ohs
D) 4 sets:
- 12 face pulls
- 6/6 windmills
- 12/12 knee to elbow in plank
A) gymn + games
B) AMRAP 30' (with a Partner)
Buy In: 150 meter Partner Carry (each)
Then :
Partner A completes 1 round of:
15 KBS @24/16
10 Burpees
5 Ground-to-Overheads @42/30
Partner B performs:
Max Wall Ball Shots
Partners rotate each round until team completes 150 Wall Balls
Then, in time reamining:
Max distance partner carry
C) 4 sets:
30" plank
20" V ups
10" Hollow hols
1' rest
A) gymn + 3 rnft
- 20 jumping jacks
- 20" plank
- 10 sdhp
- 10 goblet squats
- 5 push ups
B) open 20.2
C) 4 sets:
10 heavy DB bench presses
10 bent over rows @50/30
D) 4 sets:
20 hollow rocks
40m slam ball/sand bag carry (only bear hug)
E) 50 banded pull aparts