Warm up
5’ amrap
* 10 scapula pushup
* 5 get up Johnny
* 30” superman hold
* 10 air squat
Lifting, strength
a)Strict press E90” x 3
reps, not tng, 4 rounds
b)Push up btw 2 plates (hands on plates)
4x 8-12
1’ rest btw sets
WOD
10’ amrap
* 15/12 cal row
* 30 DU/60 SU
* 10 burpee
Acc.: 2-3 sets
* 30/30 m single arm farmer carry/KB
* 10-15 m HS walk or 30” HS hold
Warm up
3 rds
* 1’ easy row
* 5/5 cossack squat
* 20” HS hold
Lifting, strength
a)KB complex: 6’ max reps/rounds
* 5 clean(anyhow)
* 5 FSQ
* 5 STOH
WOD
10’ AMRAP
* 20 pull up (20 TRX row)
* 20 pistol squat (20 goblet sq)
* 20 HSPU (20 push up)
3’ rest
10’ AMRAP:3-6-9....
* box jump overs
* T2B
* am swing@12/20 kg
Acc. Tabata plank
Warm up
gymn+ running+ “animals”
A)Lifting, strength
KB complex: E90” x 6 rds
2 deadlift+ 2 russian swing+ 2 clean+ 2 FSQ + 2 STOH
B)WOD
16’ amrap
* 400 m run
* 16 hang power snatch@20/30 kg
* 16 box jump
* 16 pushup
C)Acc.
hollow rock tabata
Warm up: 3 rounds
* 2 wall climb
* 8/8 opposite arm-leg raise in tiger crawl pos.
* 6 deadlift
* 6 goblet squat
Lifting, strength
a)Squat clean+ push jerk
Every 90”x 1 repx 5 rds
b)Deadlift 3x3, same w.
WOD
21-15-9-6-3 reps of
* power clean@35/50 kg
* bar facing burpee
A) Warm up
4' amrap: 40 SU, 25" plank, 10 KB deadlift
B)Lifting, strength
3 rds
* 10/10 half kneeling KB press (opposite arm-leg)
* 1/1 TGU
* 15/10 push up
90" rest btw sets
C) WOD: For time
50-40-30-20-10 reps of:
* abmat sit up
* DU / 2x SU
D) Acc: 3 rnft
* 8/8 single leg RDL/ barbell
* 12 band pullapart
* 30" hollow hold
Warm up
gymn with PVC+ barbell warm up together + some core exercise
B)Lifting, strength
a)Snatch (anyhow)E2’ x 3 reps tng, climbing
5 rounds
b)FSQ 3x2, same w.
C)WOD: 4 rounds for time
* 30 am swing@12/20 kg
* 15 T2B
* 10 m one arm overhead walking lunge
Warm up
3 rounds
* 15"/15" single arm push up hold
* 6-8 push up
* 12 hip thrust
* 6 push press/empty BB
Lifting, strength
a)Weighted strict pull up 4x3
b)Push press 4x2, same w.
90" rest btw sets
WOD
5 rounds for time
* 10 kipping HSPU
* 1' row
* 2 ropeclimb
Warm up
5' amrap
200 m run
6/6 KB clean@ medium
20"/20" side plank hold
Lifting, strength
Power Clean daily max in 8'
+ E2' x 3 rounds : 2 power clean@ 90 % of daily max
WOD
21-15-9-10-11 reps of
* deadlift 50/80 kg
box jump overs
wallball
Acc.
KB side bend 3x 10/10 + 3x 30" plank
A)Warm up
Every 90 seconds for 9 minutes (2 sets):
Station 1 – 30” Bear Crawl + 30” Hollow Hold
Station 2 – 30” per side of Paloff Hold Squats
Station 3 – Static Hang x 2x 30” (one set pronated, one supinated)
B)Lifting, strength
Back Squat x 3 repsx 5 rds @ 85-90%
Rest 2 minutes
C)WOD
15’ amrap
* 6 thruster @25/40 kg
* 12 T2B
* 24 down up, touch the bar overhead (target down up)
* 48 DU/ 2x SU
D)Acc.
Double KB farmer carry 3x30” max weight
1’rest
Warm up: 3 rounds
* 2 wall climb
* 8/8 opposite arm-leg raise in tiger crawl pos.
* 6/6 single arm kettlebell squat clean+ jerk
A)Lifting, strength
Clean and jerk
daily 1 rep in 15’, any style
B)WOD
a)For time, TC: 7’
*30 am swing@28/20 kg! (24/16 kg)
* 30 strict HSPU (or 35 kipping or 30 double DB/KB L-sit press)
b)12’ EMOM
Min 1- 15 wallball
Min 2- 12-15 cal row