A. Warm-up:
Amrap 6'
B. Strength / Lifting:
EMOM 3' x 3 sets ( 1' rest btw. sets)
* increase the weight in every set!
1 Snatch Pull + 1 Squat Snatch ( not TNG)
C. WOD
For time: Tc: 10'
40-30-20-10 Wall Ball @ 9/6 kg
20-15-10-5 Double DB Deadlift @ heavy (30+/ 20+) - try as heavy as possible for you
D. Accessory:
Reverse crunch with plate pass ( https://www.youtube.com/watch?v=RxRf3MGCIb8 )
*3 x 10 reps , 1' rest btw.
A. Gymnastics / SMR
B. Warm-up:
3 sets of:
C. WOD
For time:
5 rounds:
- 5 Hang power clean @ 60/40 , 50/35, 40/25 kg
- 10 HSPU ( Rx: strict , Open: kipping , Beginner: pike push-up)
- 5 Front Squat @ same weight as you use for the hang power clean
- 10 Weighted abmat sit-ups @12 - 9/ 6-4 kg Wall Ball
- 10 alternating DB box step-up @ 22,5 - 20 - 17,5 - 15 kg / 15 - 12,5 - 10 .. kg (try as heavy as possible for you)
Then,
Cash Out :
600 m row
* every 150m - 5 burpee over the Erg
* start with 5 burpees then @ 150m / 300m / 450 m
D. Accessory:
Rear Delt Fly -
* 3 x 12 reps @ 2 x DB (light/ moderate weigt)
A. Warm-up:
3 sets of:
B. Strength / Lifting
Back Squat
2 x 3 @ same weight ( heavy @ ~ 80%-85% )
then, increase weight:
2 x 2 @ same weight ( @ ~ 85%- 90% )
* rest about 90" - 120" btw. every set
C. WOD
For time:
- 25 Double KB STOH @ heavy (24 / 20-16kg , 20 / 16-12 kg , 16 / 12-8kg )
- 20 Pull-up / banded pull-up / ring row
- 25 Double KB hang Cluster ( clean + thruster) @ same weight as stoh
- 15 C2B / banded pull-up / ring row
- 25 Double KB Thruster @ same weight
- 5 Bar MU / 10 pull-up ( banded ) / ring row
D. Accessory:
Kettlebell Side Bend - 3 x 10 / 10
A. Warm-up:
2 sets of :
B. Strength
4 sets of:
- 10 / 10 Single-arm paralette plank support row @ DB ( light, moderate weight)
- 8 / 8 Single-arm Z-press @ moderate DB
- 6 / 6 Tall plank pull-through @ light DB / KB
* NOT for time!
* 90" rest btw. sets
C.
Amrap 8'
-250m row
-50 DUs / 100 Single-unders
-30m Heavy Farmer carry
rest 2'
Amrap 8'
-250m row
-12 Target burpee
-3 Man-Makers @ 2 x DB
D. Stretching
A. Warm-up:
3 sets of:
B. Strength/ Lifting
Deadlift - work up to - about 75%-80% of your max ( or a heavy 3 rep ) in about 5 mins
then,
EMOM 6'
3 Deadlift @ 75%-80% + 6 Floor Press @ dual KB / DB
C. WOD
Amrap 10'
15 Russian swing @ medium/ heavy KB
12 Box jump
9 T2B / Knee raises / V-ups
D. Accessory:
Weighted snow angel @ 2 x 1,25kg plate
*50 full reps ( NOT for time!)
*try to keep your head and legs in the air , don't touch the ground - like in superman hold
A. Warm-up:
Amrap 6'
B. Strength/ Lifting
EMOM 3' x 3 sets ( 1' rest btw. sets)
* increase the weight in every set!
1 Power Snatch + 2 OHS
C. For Max Reps:
00:00-1:30 Alt. arm DB snatch @ heavy (22,5/15kg)
1:30-2:00 rest
2:00-3:30 Wall Ball 9/6 kg
rest 90" ( from 3:30 - 5:00 , then start from the beginning - 5:00- 6:30 DB snatch etc... )
x 3 sets total ( until 13:30)
D. Accessory:
Dual DB cossack lunge x8/8 reps x 3-4 sets ( 1' rest btw. sets)
*dumbbells in side carry position
A. Warm-up:
3 sets of:
B. Strength/Lifting:
EMOM 3' x 3 sets , 1' rest btw. sets
* increase the weight in every set! (3 times)
1 power clean + 2 front squats
C. For Time:
15-12-9-6-3 Bar Facing Burpee
3-6-9-12-15 Power Clean @ 60/40 , 50/35 , 40/25 kg
D. Accessory:
15 hollow rock + 15" hollow hold ( NO REST btw.)
rest 30"
x 3-4 sets
1)2 rds
* 10 m tiger crawl
*6/6 windmill
* 12 cal row
* 10 down up
* 30" plank
2)For time
15-10-5 reps
* power clean @35/50 kg
* cal row
2' rest
15-10-5 reps/m
*FSQ @35/50 kg
* meter handstand walk
2' rest
15-10-5 reps
* push press@35/50 kg
* lateral burpee
3)3 rds
* 30/30 m heavy Kb single arm FC
* 30"/30" side plank
1)5' amrap
* 10 russian swing@ lightt
* 8 OHS facing wall
* 6 snow angel sitting by wall
* 6/6 lunge steps
* 5 BB sn deadlift + 5 muscle sn
2)Squat sn E90" x 2 reps, 5 rds
3)Deadlift 4x3,same w.
4)3x 4' amrap/2' rest
* 3/5 bar MU/8 c2B/ 12 PU
* 10 deadlift@50/70 kg
* 10 HSPU
* 5 burpee target
1)6' amrap
* 5 inchworm
*10 glute bridge
* 5 burpee
* 5 BB deadlift + 5 muscle clean + 5 press
* 20"/20" side plank
2)Lifting: 1 hang power clean + 1 power clean
E90" x 5 rds
3)Seated good morning (on box) 4x10, same w.
4)Buy in
1000 m row, then
3 rds
* 10 CJ@ 30/40 kg
* 12 heavy russian swing
* 14 pull ups