Warm up: gym+ hip and thoracic mobility
6 min Amrap, but min 2 rds
10 scapula pull up
5 burpee+ high knee jump
10 pause goblet squat (2 sec button)
5 muscle snatch+ snatch balance
A:Emom 8’ climbing start 50-60%1RM
-2 squat snatch+ 3-5 strict hspu/ open kipping
B:3x12 BSQ 60% 1RM rest 90 sec
C:For time 10 min tc
100 wall ball
every start minute 7 ttb
D:Acc
otm 5”
20 sec max barbell row 30/20 kg
10 sec rest
20 sec max russian twist with 20/12 kb
10 rest
E: strech
Warm up
2 rds
* 30” reverse plank hold
* 5 get up Johnny
* 10 air squat with 2” pause at bottom
* 200 m run
Lifting, strength
Back squat 4x3, same w.
2’ rest btw sets
WOD
21-15-9
*thruster @25/40 kg
* abmat sit up
* heavy russian swing
Cardio
10 min running for max meter
Acc.
TRX plank 4x30”
1’ rest
Warm up
gymn+ running
WOD
a) 2 rounds of 5’ time cap:
* 25 cal Row
* 15 burpee box climb over @~ 120/140 cm
* AMRAP rope climbs in remaining time
2’ rest btw rounds
b) For time
Cash in: 10 bar MU/25 pull up
5 rounds of:
* 8 CTB/8 inverted row
* 5 STOH @40/70 kg (heavy!!!)
* 20 cal row
5’ rest, then
Cash in: 60 m handstand walk/ 30 HSPU
6 rounds of:
* 8 pushup
* 10 T2B
* 10 box jump over
Warm up
4’ amrap
* 30 SU
* 12 hip thrust
*8 barbell clean
* 15 jumping jack
Lifting, strength
a)Power clean EMOM 2 reps, same w., 8 rds
b)Hang clean high pull 5x3
WOD
3 rft, TC: 13’
*65 DU/130 SU
* 20 double KB clean
* 30 burpee
Acc.: 3 rnft
* 10-12 TRX face pull
* 30”/30” side plank
Warm up: 2 rds
* 20 bird dog
* 20" plank hold
* 10 air squat
* 20 down up
Lifting, strength
a) Front squat 1 rep EMOM (start from 50%)
+5 kg until failure
b) Deadlift 2 rep EMOM, same w., 8 sets
WOD
12' amrap
* 2 bar MU/6 C2B/ 10 pull up
* 10 KB deadlift @2x28-24/2x 16-20kg
* 1’ cardio machine
Warm up
Lifting, gymnastics
a)Deficit HSPU (w/abmat and plates) 1 rep max
Rx: strict, Open: kipping
/or practice
b)Power snatch
For time
10 reps@ 60 % of 1 rm
8 reps@ 70 %
6 reps@ 80 %
4 reps@ 85 %
2 reps@ 90 %
WOD
5 rounds for time:
* 400 m run
* 15 kipping HSPU (15 push up)
* 15”/15” carry: 1 arm farmer + other arm front rack
*6/6 cossack squat with light KB
* 20” hollow hold
* 10 scapula pull up
* 15” ring dip hold
Lifting, gymnastics
a)BSQ E90” x 5 rdsx 3 reps(~85 %)
b)Ring MU 5’ EMOM, 2-5 reps (Open: EMOM 3 pull up + 3 ring dip or 5-6 Bar MU)
WOD
20’ EMOM
Min 1- 25 air squat
Min 2- 50 DU/100 SU
Min 3- 12 pull up
Min 4- 12 alt. KB sn @12/20 kg
Warm up
3 rds
* 250 m row
* 30” plank
*10 banded good morning
*6 barbell press
Lifting, strength
Cluster daily max in 8’
WOD
20’ amrap
* 400 m run
* 10 thruster@35/50 kg
* 15 push up
Acc.
Hollow rock 3x20
Warm up
shoulder mob + 5' amrap
* 200 m run
* 10 OHS with PVC
* 20 shoulder taps in plank
WOD
In a 5:00 Window...
Buy in: 100 Double-Under
Time remaining, AMRAP:
12 Overhead Squats @barbell
4 Burpee Box Jump Overs
Rest 3'
In a 5:00 Window...
Buy in: 100 Double-Under
Time remaining, AMRAP:
8 Overhead Squats @25/40kg
4 Burpee Box Jump Overs
Rest 3'
In a 5:00 Window...
Buy in: 100 Double-Under
Time remaining, AMRAP:
4 Overhead Squats 35/50 kg
4 Burpee Box Jump Overs
Acc.
4 sets: 10 RDL with double KB + 30" hollow hold
Warm up: 4’ AMRAP
* 20 dead bug
* 10 m spider walk, 10 m crab w.
* 20 mountain climber
Lifting, strength
a)1 hang power clean+ 1 power clean, same w.
E90” x 6 rds
b)Clean high pull 5x3@80-90% of a)
WOD
15’ AMRAP
* 21 am swing@12/20 kg
* 11 STOH @30/50 kg
* 31 air squat