A. Gymn. + Scapula activation
B. 1 attempt:
Max reps strict pull-ups (wide grip)
C. Core strength 4 sets (1’ rest btw sets)
30" Plank (roll out & back with arms on fitball)
20 Reverse crunches
10 Tempo v-ups (2" accentric)
D. EMOM 14'
Odd: Box Jump over /14,16,18,20,22,24,26
Even: Am. swing /14,16,18,20,22,24,26
E. 3 sets
16 face pulls
16 handstand shoulder taps
A. Gymn. + 2 rds:
20/20 steps lateral monster
1' plank
Then,
Barbell Warm-up Together
B. Weightlifting, Let's see your MAX !
1. Power Snatch
2. Back Squat
C. AMRAP 7'
7 HSPU's / Pike push-ups
14 Abmat sit-ups
21 DU's / for everyone
A. Gymn. + Warm-up together
B. For max reps target burpee 4 rounds of 5' /3' rest btw, sets/
400m row
60 DU's / 100 Single-unders
20 SDHP's @42,5/35
× max reps target burpee
C. Cool down
A. Gymn.+ AMRAP 6'
12 air squats
12 crab & reach
6/6 shoulder presses
1/1 TGU
B. Lower Body Strenght
4 sets:
8/8 single leg RDL
16 alt. pistols
C. WOD: For Time:
10-9-8-7-6-5-4-3-2-1
@40/30 kg
OHSquat
Pull- up
Ring Dip
D. Acc. Work
100 side bands @empty bar
A. Intensive SMR in 8 minute, then 2 rounds:
2’ cardio machine
12 cossack squats
14 alt. KB hang cleans
B. AMRAP 30’
400 m row
10 Thrusters @empty barbell
10 Lateral burpees
15 HRPU's
24 alt. reverse lunges
C. Stretching together
A. Gymn. + 3 rounds:
1”/1” side plank
20/20 m single arm bottoms up kettlebell carry @ 8/12KB
15 good mornings @barbell
B. Weightlifting
7x1 complex @85-90% of P.Clean max /no tng/ Rest 1'30"-2'
1 P.Clean+ 1 Hang P.Clean+ Jerk
C. EMOM 16'
1. 15/12 cals row
2. 20 air squats
3. 50 DU'S
4. Full rest
D. Cool down
A. Gym. + Scapula activation 2 rounds:
20 banded pull- aparts
20" active dead hang
B. Upper body strength 3 sets
5/8 false grip strict ring pull- ups
5/8 ring dips
10 bent over rows @40/50
C. Core strength 4 sets (1’ rest btw sets)
20 GHD sit- ups / 20 weighted butterfly sit-ups
20" L-sit hold on parallette
20 legs over the parallette
D. WOD: AMRAP 12'
5 Push Presses
10 T2B's
5 Thrusters
10 C2B'S
5 Clusters
@double 12/16 16/20/24 KB
A. Gymn. + Activation 3 rounds
20/20 m side monster walk
15 ring rows
10/10 1-leg hip thrusts
B. Weightlifting
7x 1 complex: 1 P.Snatch+ 1 Hang P.Snatch @85-90% of 1RM P.Snatch
5x5 Tempo Back Squats, 3" down @80-85%
C. WOD: 19.3 TC:15' @ 1 heavy dumbell (22,5/15)
61m DB OHLunges
50 DB Box step ups
50 Strict HSPU / Kipping HSPU / Pike Push-ups
61m HSW / 60 Shoulder Taps (in handstand pos.) / 61m Bear walk with dumbells
A. Warm-up Together
B. For Time
Buy-in: 800 m Run or Bike
20 rounds:
5 wall-balls @9/6
3 BMU/ 5 C2B/ 7 Pull-ups
7 SDHP @42,5/30
Cash-out: 800 m Run or Bike
A. Gymn. + 3 rounds:
12 Cossack squats
20" HS hold
20" Hollow hold
B. EMOM 6'
RX: 30" max meters HSW
Open: 30" max rep shoulder taps in HS pos.
C. EMOM 15' @60% 1 RM shoulder to overhead
1 Cluster
2 Front Squats
1 Shoulder to overhead
D. Cooldown