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
A) gymn + amrap 6'
- 6 alt. scorpions
- 6 cat camel
- 6 crab & reach
- 6 alt V-ups
B) E2'30" for 12'30"
1 Clean Deadlift + 1 Low Hang Clean high Pull + 1 Squat Clean + 1 Push Jerk (3" pause at receiving position) @85% of 1RM
C) EMOM 6'
3 SB over the pull-up bar (girl's hight) + 2/1 rope climp asc.
(5 reps, if you use an easy bag)
/ Rest 4' /
D) EMOM 6'
6 alt DB Snatches + 10 BJO
A) gymn + 4 sets :
- 8 scap push ups
- 6 reverse snow angel
- 20" wall sit w/ alt. leg ext.
- 6 hollow rocks
B) E90" for 9'
- 8/8 knee support DB Row
- 10 hip thrust pull over @DB
C) For time :
- 1 mile Run
- 80 empty bar thrusters
TC : 17'
D) 3 sets of :
- 12/12 side plank hip ups
- 10 fitball pike
- max V-ups ;)
A) gymn + 3 sets of:
- 1/1 TGU
- 4/4 Halo
- 6 Slow goblet squats
- 4/4 OH Sit-ups
B) EMOM 8' :
20" max rep strict HSPU (Rx: medball btw legs)
C) E2'30" for 12'30"
1 Snatch Deadlift + 1 Low Hang Snatch High Pull + 1 Squat Snatch + 1 OHS @85% of 1RM
D) AMRAP 6'
3,6,9... reps of:
- Power Snatches @30/20
- T2B
A) gymn + ball games
B) Work in duos : AMRAP 24'
- 20/20m wheelbarrow
- 200m partner carry (change anyhow)
- 20 alt syncron pistols (hold each other)
- 20 pull ups (partner: deadhang)
C) Not for time : 80 group sit-ups
( like this: https://www.youtube.com/watch?v=oETE_ROQgls )