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
A. Intensive SMR for at least 8-10 minute, then 2 rounds:
2’ cardio machine
50” plank @alt leg raises
10 ring rows
B. AMRAP 30’
400 m run /5 rounds in the corridor/
12 C2B pull- ups / pull- ups / jumping pull- ups
24 air squats
12 burpee box get overs @100/120 cm
C. Stretching together
A. Gymn. + 2 rounds:
40”/40” side plank
20/20 m front rack carry @ 16/20 KB
40” superman hold
B. Weightlifting
5x1 complex @75 % of power clean max /no tng!!!/
1 P.Clean + 2 Jerk + 1 P.Clean + 1 Jerk
C. 5 rounds for time
10 DB power cleans @heavy db DB
10 DB walking lunges (farmer hold) @heavy db DB
15 kipping hspu’s
D. Cool down
A. Gym. + Scapula activation
B. 3 sets:
5 strict pullups
10 chest supported row @ medium DB
C. Core strenght 3-4 sets (1’ rest btw sets)
10” L- hang hold
10 GHDSU’s / 10 weighted abmat situps
30” plank (hands on fitball)
D. For time:
10-9-8-7-6-5-4-3-2-1 SDHP RX: @50/35 OPEN: 42,5/27,5 kg
2-4-6-8-10-12-14-16-18-20 T2B’s
E. Biceps curls
3x15 @medium weight/ empty bar
A. Gymn. + Activation 3 rounds
10/10 m side monster walk
10 scapula pull-ups
8 hamstring curls on trx/ring/fitball
B. Weightlifting
6x1 /rest btw sets/
1 high pull + 1 power snatch @70%
3x9 /rest btw sets/
Snatch deadlift @60% of snatch 1rm
4x10 /rest btw sets/
Tempo back squat
2-1-x-1
C. WOD - AMRAP 15'
15 cals row
12/15 push-ups
40 double-unders
D. STRETCHING
A) gymn + games
B) 'Sisson'
Amrap 20' (rx:in weight vest)
1 rope climb asc.
5 burpees
200m run
C) 4 sets:
15" L-sit on parallettes
10 ring push ups +(immediately)
15" Ring push up hold
10 good mornings @30/20kg
A) gymn + 3 rnft
- 20 jumping jacks
- 20" plank
- 10 sdhp
- 10 goblet squats
- 5 push ups
B) open 20.3
C) 4x4 Back squat @85%
D) 4 sets:
30 legs over the parallettes
50m slam ball/sand bag carry (only bear hug)
E) 50 deltoid raises @2x5/2,5 plate
A) gymn + amrap 6'
6 alt. scorpions
6/6 1 legged RDL @easy KB
12 hanging knee raises
6m bear crawl
B) 100 empty bar thrusters
* every break: +5 reps thrusters
(U can 'rest' only OH pos.)
C) E30" for 15' - 10 sets
1) 1-2 rope climb asc. (rx:legless)
2) 6 ring dips (open:banded)
3) 10 abmat sit ups
D) 3 sets:
20m R / 20m L 1 handed farmer carry @32-28/20-16
20 banded triceps extensions
40" plank
A) gymn + games
B) amrap 10' (moderate tempo)
230m run
10 SDHP
10 box jumps
C) amrap 23'
(in pairs)
- 10/10 burpees over the partner / Plank
- 23m/23m wheelbarrow
- 10/10 rx:partner deadlifts
(open: A) push up pos.
B) catch the legs of the partner and do deadlifts)
- 23 synrcon sit ups (w/clap)
- 230m partner carry (change anyhow)
D) EMOM 10'
1) 23" superman hold
+ 23" alt. superman (opposite leg&arm raises)
2) 10 V-ups + 10" Hollow hold
A) gymn + 3 rnft:
7 tempo air squats (3-2-x-1)
7 hindu push ups
7 hip thrusts
7 ring rows
B) For time:
10-9-8-7-6-5-4-3-2-1 HSPU (rx:strict)
1-2-3-4-5-6-7-8-9-10 Pull-ups (rx:strict)
C) Back Squat
4x2 @90%
D) Amrap 3'
3 burpees
5 V-ups
E) 3 x 20m/20m dual KB Carry
R:farmer L:Front rack, then change