Mobility: General
Activation: 3 RDS
- 10 Hollow-Arch
- 10 Air Squats
- 6 V-ups
- 6 BB Hang Muscle Snatches
A. 6 RFT:
- 4 Back Squats
- 8 Hang Power Snatches
- 12 T2B
B. 4 Sets
10 Banded Triceps Extension then immediately down into 5 Diamond Push-ups
BB: RX @40/30 / OPEN @30/20 / BEGINNER @BB
RX: DIAMOND PUSH-UP / OPEN: PUSH-UP / BEGINNER: PUSH-UP ON KNEES
Mobility: General
Activation: 2 RDS
- 30" Hand Stand Hold (wall)
- 30" Mountain Climber
- 60" Rowing
A. Practice 10' HSW
B.3 RFT:
- 20 Burpees
- 24/20 Cal Bike/Row/Ski
- 40 Air Squats
- 24/20 Cal Bike/Row/Ski
(damper 3-5 on cardio machine)
C. Drop set
DB/KB Row
(full right side then full left side…....4DB/KB - for example @22.5/20/17.5/15)
Mobility: Shoulders + Spine
Activation: 2 RDS + BB WU
- 1 Length Bunny Hops
- 10 Box Steps
- 10 Ring Rows
A.4x3' AMRAP/ 3' Rest
1) - 10 Power Snatches @40/30
- 10 Box Jump Overs
- 10 Pull-ups
2) - 8 Power Snatches @45/32.5
- 10 Box Jump Overs
- 10 Pull-ups
3) - 6 Power Snatches @50/35
- 10 Box Jump Overs
- 10 Pull-ups
4) - 4 Power Snatches @55/37.5
- 10 Box Jump Overs
- 10 Pull-ups
B. 4 Sets:
3 DB/KB Shoulder Presses + 5 DB/KB Push Presses + directly into max effort HSPU
PSN: RX @40-45-50-55 / 30-32.5-35-37.5
OPEN @30-35-40-45 / 30-32.5-35-37.5
BEGINNER @BB-25-30-35 / BB-17.5-20-22.5
BOX: RX @60/50 / OPEN @50/40 / BEGINNER @40/PLATES
PULL-UP: RX: BUTTERFLY / OPEN: KIPPING OR RING ROW / BEGINNER: RING ROW
Mobility: Ankles
Activation:
- 8' Running School
A.3x1600m Run
At 0:00 Run 1600m @70% effort
At 14:00 Run 1600m @75% effort
At 28:00 Run 1600m @80% effort
B. 4' AMRAP:
- 20 Medball Twists
- 20 Bicycles
- 12 Sit-Ups
Mobility: Ankles+Hips
Activation: 2 RDS
- 1 Length Duck Walking
- 10 Upper Back Supermans
- 10 Ring Rows
- 10 Burpees
A. Front Squats
5x4 @80%/2' Rest
B. 5 RFT:
- 10/8 Calorie Row
- 4 Burpee Box Jumps @60/50
- 3 Thrusters @60/40
- 2 Strict Pull-Ups
- 1 Wall Climb
(damper 3-5 on rower machine)
C. 3 RFQ:
- 10 Reverse DB Flies
- 10 Bat Wings
- 15m Reverse Bear Crawl
BBJ: RX @60/50 / OPEN @50/40 / BEGINNER @40/PLATES
THRUSTER: RX @60/40 / OPEN @50/30 / BEGINNER @30/20
Mobility: General
Activation: 3 Rds
-10 Glute Bridges
-10 Push-ups
-5/5 KB Lunges
-5/5 KB Windmills
TIBOR BENEDEK REMEMBER WOD in 47'
1st GOLD_SYDNEY 2000. - EMOM 16'
- 14 Goblet Hold KB Lunges (alt)
- 12 KB Pull Through
- 11 Deck Squats
- 10 Sumo Deadlift High Pulls
THEN 2'REST
2nd GOLD_ATHEN 2004. - EMOM 18'
- 18 R KBS
- 15 Burpees
- 14 (7/7) KB Hang Power Cleans
THEN 2'REST
3rd GOLD_PEKING 2008. - AMRAP 9'
Buy in 47 Sit-ups, then
- 30 DUs
- 12 (6/6) KB Snatches
- 5 HSPUs
KB: RX @24/16 / OPEN @20/12 / BEGINNER @16/8
RX: 30DUs / OPEN:40" ACTIVE DU PRACT / BEGINNER: 60 SUs
RX: HSPU / OPEN: AB-MAT HSPU / BEGINNER: PIKE PUSH-UP
Mobility: Shoulders+Spine
Activation: 2 RDS
- 10 BB Shoulder presses
- 10 Ring Rows
- 60" Simple Under
A. HSW Practice 10-15"
B. Strict Pull-Ups_5 sets
20" on for max reps
1'10" Rest
C. 5 RFT:
- 10 Push Presses @40/30
- 20 Air Squats
- 30 DU
RX: STR. PULL-UPS / OPEN&BEGINNER RING ROWS
PP: RX @40/30 / OPEN @30/20 / BEGINNER @EMPTY BB
RX: 30 DU / OPEN: 40" ACTIVE DU PRACT / BEGINNER: 60 SU
Mobility: General
Activation: 2 RDS
- 30" Hollow Hold
- 5/5 Box Side Steps
- 60" Rowing
A.24' EMOM:
1 - 12/10 Cal Row/Bike/Ski
2 - 15 Box Jumps
3 - 12/10 Cal Row/Bike/Ski
4 - 15 Sit-Ups
(damper 3-5 on cardio machine)
B. 3 RDS
- 60" Plank Hold
- 45" Dead Hang From Cage
- 30" Bottom of Squat Hold
BOX: RX @60/50 / OPEN @50/40 / BEGINNER @40/PLATES
RX: UNBROKEN HOLDS / OPEN: ACCUMULATE TIMES / BEGINNER: ACCUMULATE TIMES
Mobility: General
Activation: 3 RDS
- 30" Wall Handstand Hold
- 10 BB Hang Squat Cleans
- 10 Shoulder Taps Push-up pos.
A. Power Cleans
10' EMOM:
3 Reps in every minute @70% (NO TNG)
B. 5 RFT:
12 Burpees
5 HSPU
18 Jumping Lunges
C. 1 Min Max Effort Burpees
@target 25+ reps
RX: HSPU / OPEN: HSPU FROM AB-MAT / BEGINNER: PIKE PUSH-UP
Mobility: Shoulders+Hips
Activation: 2 RDS
-10 BB Snatch Grip Presses
- 10 BB Front Squats
- 10 Shuttle Run
A. "Adderall" AMRAP in 27'
From 0:00-10:00:
1600m Run
Max Rep Clean & Jerks (@60/40)
Rest from 10:00-13:00
From 13:00-20:00:
800m Run
Max Rep Power Snatches (@50/35)
Rest from 20:00-23:00
From 23:00-27:00:
400 meter Run
Max Rep Thrusters (@40/30)
B. For Time:
- 50 Sit-Ups
- 30 Hollow Body Rocks
- 10 Deck Squats
CJ: RX @60/40 / OPEN @50/30 / BEGINNER @30/20
PSN: RX @50/35 / OPEN @40/25 / BEGINNER @30/EMPTY BB
THRUSTER: RX @40/30 / OPEN @30/20 / BEGINNER @ EMPTY BB