Warm up: SMR + 3 sets
* 5 get uop johnny
* 25” reverse plank hold
* 12 hip thrust
* 12 lunge steps, alternating
Lifting, strength
a)Deadlift E2’ x 5
5 reps tng, same weight
b)Double KB push press, not tng! , heavy as can
6’ EMOM x 6-8 reps
WOD
10’ AMRAP
*20 russian swing @28/20 kg (24/26 kg)
* 15 abmat sit up
* 50 DU/100 SU
Warm up: banded shoulder mobility + 4’ AMRAP
*12 down up
* 6 T-push up
* 6 TRX row
* 12 TRX mountain climber
Lifting, strength
Bench press 4x2,same weight
2’ rest btw sets
WOD
a) Jackie: for time, TC: 12’
1000 m row
50 thruster@20/15 kg BB
30 pull up/30 TRx row
b)5 round for time
* 2 rope climb/ 2 wall climb
* 400 m run or 2’ row
Warm up: gymn +
5 rft
* 10 cal Ski or Row
* 1 wall climb
* 6/6 cossack squat with reach
* 10” push up hold at bottom, 10” push up hold at top x 3
A) Strength, lifting
a) Find 1 RM cluster from ground in 10 min
b) Deadlift 3x3, same w.
2’ rest btw sets
B) WOD
5 rft TC: 20’
- 400 m run
- 20 wall ball
- 2 Ring MU/ 4 Bar MU/ 8 CtB/ 12 pull up/ 15 TRX row
Warm up:gymn + 5’ amrap
*10 m bear crawl
*10 scapula pull up
* 20 jumping jack
*12 lunge steps
A)Lifting, strength
a)Paralatte single arm row 3x10/10
1’rest btw sets
b)FSQ 4x2, same weight
2’ rest btw sets
B) WOD: 12’ AMRAP
* 15 m lunge steps, 2 KB in front rack carry
*10 burpee over kettlebells
* 10 T2B / 15 Knee to elbow
C)Active hanging Accumulate 2 min total
Warm up: 3 rds
*15 snow angel
* 10/10 m front rack KB carry
*15 down up
B)Lifting, strength
a) Strict press E90” for 7’30” (5 rds)
*3 reps, not tng, from ground
b)KB clean, every 30” for 9’ (6 rds)
I. 5 reps- left arm
II. 5 reps- right
III. 10 hollow rock
C) 15’ AMRAP, team of 2
*1000 m row
*25 syncron am swing
1)Warm up: running + hip mobility
2) 3 rds:
- 20” handstand hold by wall
- 10/10 m bottom up KB carry
- 30” superman hold
3)Lifting, strength
BSQ 3x 5@~ 85% of 1 RM
4)15’ EMOM
5 pull up+ 10 push up +15 air squat
Less number when out of minute, like 3 pull up, 8 push up, 13 air squat, etc...
5)Plank : arms on SMR!
6’ EMOM 35” hold/ 25” rest
Warm up: 2 rds
- 10 m tiger crawl
- 10 snatch deadlift
- 10 T-push up
- 15 cal row
A) Lifting, strength
1 Snatch + 1 Hang Snatch
Daily max + 2 sets of back-off
B) Push press Daily 3 rep in ~ 10 min
C) 5 rounds for time
- 8 cluster @30/50 kg
- 10 lateral burpee
- 20 AbMat situps
Warm up:
3 rounds:
A) Lifting, strength
Every 2' for 12': Clean + Jerk + Front squat
- increasing weight
B)For time /TC: 12'/
- 50 kipping HSPU/ 50 Box push up
- 50 wall ball
- 200 DU/ 350 SU
C) +
Single leg barbell hip thrust 3x 8/8
A) gymn +
80m bear crawl
*E30" : 1 burpee
B) 3 Attemps : max reps butterfly pull up
C) Daily Max Power Clean in 8'
D) E20" for 15' - 5 sets
1) 10 DU's
2) 1 C&J @70% of C
3) 5/3 cal Ski
4) 1 C&J
5) 10 air squats
6) 1 C&J
7) 10 V-ups
8) 1 C&J
9) rest
E) 3 sets:
- 10 ab wheel roll outs
- 1' arch hold
A) gymn +
AMRAP 6'
8 shoulder presses @ empty bar
8 burpees
20"/20" side plank
40 high knee run
B) 3 Attemps: max reps kipping HSPU
C) AMRAP 20'
50 box jump overs
30 KB thrusters @24/16 KB
10 rope climb or pegboard asc.
30 KB OH reverse lunges
50 abmat sit ups
D) Gymnastic swimming