A) gymn + 3 sets :
- 10 steps spider walk
- 5 cat camel
- 10 OHS w/ PVC pipe
- 5 pass through
- 5 tempo air squats /5-3-x-1/
B) 1 rep max Squat Snatch !
C) AMRAP 9'
- 7 hang squat snatches @30/20
- 7 box jumps @60/50
D) 2 sets of:
- 16/16 side plank hip ups
- 32 barbell side band
A) gymn + amrap 5' (easy)
- 15" walkout
- 15" scorpion
- 15" toe touch
- 15" alt V-up
C) Partner Workout
with a runnning clock...
0:00 - 18'
AMRAP 18' /IGYG/
- 5 power cleans @50/35
- 7 KBS @24/16
- 3 rope climb asc.
- 7 t2b
- 5 STOH @50/35
18:00 - 25:00
AMRAP 7'
Partner A : run 200m
Partner B : wall sit
*every break : 10 syncron burpees from 25:00 (the breaks must be shorter than 10")
A) gymn + amrap 6' (easy)
- 10 steps tiger walk
- 10 birddogs
- 10 banded biceps curls
- 6 cossack squats
- 6 hindu push ups
B) 'Angie'
For Time :
- 100 Pull-Ups
- 100 Push-Ups
- 100 Sit-Ups
- 100 Air Squats
>35' 
25'-35' 
15'-25' 
<15' 
C) 4 sets of :
- 9 hamstring curls on fitball
- 20"/20" coppenhagen side plank
- 9 strict t2b
- 11/11 half kneeling banded chop
A) gymn
B) AMRAP 30' (easy pace!)
- 50 simple unders
- 10 down-ups
- 250/200m row
- 10 box step ups
- 10 sit-ups
- 10 shoulder taps in handstand ( 20 in push-up pos. )
- 10 walking lunges
- 30" hanging on the rope ! with your best J-hook !
C) long streching, what you skipped last week ;)
A) gymn + 3 sets:
- 10m banded X-walk
- 10 banded good mornings
- 20" plank w/ alt leg raises
+ 3' continuous barbell warm-up
B) E2'30" for 12'30"
1 Clean Pull + 1 Low Hang Squat Clean
+ 1 Split Jerk (2" pause at receiving position) @90% of 1RM
C) EMOM 8'
Odd) 10 T2B + 50 DUBS
Even) 16 alt. DB Snatches @22/15
/ Rest 2' btw /
D) EMOM 8'
Odd) 8 SB Squat Clean @55/35
Even) 16 alt. DB Hang Clean & STOH @22/15
A) gymn + amrap 5' (easy)
- 10 steps bear crawl
- 10 banded pull apart
- 10 deadbugs
- 30 high knee run
B) E90" for 12'
10-9-8-7-6-5-4-3 strict pull-ups (Rx: increasing Weight; Open: decreasing band)
C) 'Hitman' 3 RFT :
- 10 Back Squats (from the ground) @100/70
- 400m Run
TC:13'
D) 3 sets of :
- 20 abmat sit-ups
- 15 body saw plank (legs on smr)
- 10 reverse crunches
A) gymn + 3 sets of:
- 6/6 Halo
- 6 Slow goblet squats
- 6/6 OH Sit-ups
B) EMOM 9' :
15" max rep strict HSPU (Rx: medball btw legs)
C) E2'30" for 12'30"
1 Snatch Pull + 1 Low Hang Squat Snatch @90% of 1RM
D) AMRAP 6'
* 10/8 cal Row
* 4,8,12,16... WB
A) gymn + dodgeball
B) Work in trios :)
Perform 3 x 400m :
A member : lunge
B member : sled drag @50/35
C member : walk
(2 burpees every time partner switch during the wod)
A) gymn + amrap 5'
- 10 90/90
- 8 kang squats
- 6 walk out w/ toe touches
- 4 V-ups w/ slow ecc.
- 20" alt superman
B) 4 sets of :
- 12 push-ups (Rx: weighted)
- 12 heavy goblet squat @45-40/22,5-17,5 DB
- 10 pendlay rows @60/40
- 10 TRX hamstring curls
C) 21 - 15 - 9
Hang Clusters @40/30
*50 DUBS after every set
D) 3 sets of :
- 20"/20" Star Side Plank
- 1' Plank (legs on the rower)
A) gymn
B) 5K Row ( 5K Ski / 3.2 mile AB if you want) /easy pace, nasal/
C) Be relaxed and hold the poses for 1 full minutes :
- seated forward bend
- single leg forward fold w/QLT (L)
- single leg forward fold w/QLT (R)
- supine twist pose (left)
- supine twist pose (right)
- banded arm lizard (L)
- half saddle (R)
- banded arm lizard (R)
- half saddle (L)
- seated forward bend in straddle
- half front split (L)
- half front split (R)
- pigeon (left in front)
- pigeon (right in front)
- child's pose