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
A) gymn + amrap 6'
- 9 air squats
- 30 jumping jacks
- 9 atomic sit ups @10/5
- 30 mountain climbers
B) EMOM 12' - 3 sets
1) max out: slam ball or sand bag over the shoulder
2) rest
3) max out: t2b
4) rest
C) work up to heavy in 12 mins
1 power snatch + 1 ohs +
1 low hang power snatch + 1 ohs +
1 hang power snatch +1 ohs +
1 high hang power snatch + 1 ohs
D) 4 sets:
- 12 face pulls
- 6/6 windmills
- 12/12 knee to elbow in plank
A) gymn + games
B) AMRAP 30' (with a Partner)
Buy In:
150 meter Partner Carry (each)
Then, in time remaining:
Partner A completes 1 round of:
15 KBS @24/16
10 Burpees
5 Ground-to-Overheads @42/30
Partner B performs:
Max Wall Ball Shots
Partners rotate each round
until team completes 150 Wall Balls
Then, in time reamining:
Max distance partner carry
C) 4 sets:
30" plank
20" V ups
10" Hollow hols
1' rest
A) gymn + 3 rnft
- 20 jumping jacks
- 20" plank
- 10 sdhp
- 10 goblet squats
- 5 push ups
B) open 20.2
C) 4 sets:
10 heavy DB bench presses
10 bent over rows @50/30
D) 4 sets:
20 hollow rocks
40m slam ball/sand bag carry (only bear hug)
E) 50 banded pull aparts
A) gymn + 3 rnft:
1/1 tgu
10 rkc swings
5/5 fr. rack rev. lunges
B) barbell warm up (+ split snatch practice), then..
30 power snatches FT @45%
/Rest 2'/
20 hang power snatches FT @55%
/Rest 1'30"/
10 squat snatches Ft @65%
/Rest 1'/
5 hang squat snatches Ft @75%
/Rest 30"/
In 5 mins : work up to heavy split snatch
C) AMRAP 8'
200m run
20 push ups
D) 1 set: 1'30" / 1'30" side plank