A. Gym. + Scapula activation + Hip mobility +
5' moderate tempo row/bike
B. 3 sets:
5/8 false grip strict ring pull- ups
16 alt. pendlay rows @2x 16/24
20 Double leg lifts on parallettes
20 V- ups
20 Crunches
D. AMRAP 12'
8 Alt. pistols
12 C2B's
30 DU's
A. Gymn. + 3 rounds:
40"/40" side plank
10 hamstring curls @TRX/fitball
15 banded pull aparts
B. Snatch Complex 5 sets /1'30"-2" rest btw sets/
1 Power Snatch + 2 Low hang p. snatch @75% of 1RM P.Snatch
C. Back Squat
4x7 (3-1-x-x) @60% of 1RM
D. WOD - EMOM 16'
1. 12/15 cals row
2. 15 DB power cleans @double 15/22,5
3. 15 Box jump overs
4. Rest
A. Games + animal walks
B. Partner workout
150 Box jumps
150 Wallballs
150 Bar facing burpees
150 Pull- ups
150 Air Squats
150 Push jerks 35/25
300 DU'S / 100 DU'S
C. Acc. work
100 OH sit- ups @plate
D. Stretching
A. Gymn. + Warm up 3 rounds:
10 scapula pullups
12 cossack squats
10 down-ups
B. 20.5 (TC' 20') Complete the work as desired :)
Rx
40 ring muscle- ups
80 cals row
120 wallballs
Open
Bar Muscle up/ C2B/ Jumping BMU/ Jumping C2B
C. Cool down
A. Intensive SMR in 8 minutes, then 3 rounds:
2’ row/ski
30” reverse plank
30 single- unders
B. AMRAP 25’
400 m Run /5 rounds in the corridor/
3 Pegboards / Legless rope climbs/ Regular rope climbs
24 alt. reverse lunges
36 DU'S
C. Stretching together, focus on the upper body and hip
D. If you have time, practice your weakness :)
A. Gymn. + 2 rounds:
40”/40” side plank @leg raises
20/20 m front rack carry @ 16/20 KB
2/2 TGU's
B. Weightlifting
6x1 complex @80 % of power clean max /no tng!!!/ /1'30"- 2' rest btw sets/
2 P.Clean + 2 Jerk + 1 P.Clean + 1 Jerk
C. WOD:
AMRAP 5'
8 OHS @ 16/24 or 12/20 KB
8 Burpees over the KB's
2' rest
For time: TC: 6'
21-15-9
RX
HSPU's
Deadlifts @db 16/24 KB
Meters handstand walk
OPEN
HSPU's / Pike push- ups
Deadlifts @db 12/20 KB
11,8,5 reps walkouts - legs on the box
A. Gym. + 3 rounds:
10 PVC pass throughs
10 Banded pull aparts
10 Cossack squats
B. Strength - 3 sets
5/8 Strict pull- ups
16 Alt. chest supported rows @heavy DB 17,5 ->
C. Core Strength 3-4 sets (1' rest btw sets)
15" Paralette L-sit hold
15 GHDSU1s / 15 Weighted abmat sit- ups
30" plank - elbow on fitball
D. 5 rounds for time:
15 T2B's / 20 V- ups
15 Hang cleans @db DB @15/22,5
30 DU's / 15 DU's
E. Acc. Work
3x 15 biceps curls (increase weight compared to last week)
A. Gymn. + Activation 2 rounds
15/15 m side monster walk
1' plank
10/10 1- leg hip thrusts
B. Weightlifting
7x1 /rest btw sets/
1 P. Snatch+ 1 Hang P. Snatch+ 1 Low Hang P. Snatch
3x7 /rest btw sets/
Snatch deadlift @75% of snatch 1rm
3x9 /rest btw sets/
Tempo back squat @55%
(3-1-x-x )
C. WOD I. - For time TC: 18'
1000 m row
80 Push- ups
80 Burpees
A. Games, then barbell warm- up
B. For time:
Buy in:
Rx: 100 Double- unders / Open: 50 Double- unders
10 rounds:
10 Thrusters 40/30
10 Lateral burpees
Cash out:
Rx: 100 / Open: 50 Double- unders
C. Stretching, Focus on the hip and shoulders!
A. Warm up together
RX/OPEN
B. 20.4 TC: 20'
30 Box jumps
15 Clean&Jerks @43/30
30 Box jumps
15 Clean&Jerks @61/39
30 Box jumps
10 Clean&Jerks @84/52
30 Pistols
10 Clean&Jerks @102/66
30 Pistols
5 Clean&Jerks @125/79
30 Pistols
5 Clean&Jerks @143/93
BASIC/BEGINNER
AMRAP 20'
30 alt. reverse lunges
15 KB clean&jerk / swing
5 Burpee
C. Relax, SMR, Stretching