A) gymn + AMRAP 6'
10 scapula pull ups
10 taters @easy KB
B) max strict pull up (no supinated), then
2 sets : 70% of max reps
C) E30" for 12' - 6 sets
1) 3 power cleans
2) 7 box jumps overs
3) 3 stoh
4) 7 box jump overs
@ 75 % of 1 RM clean & jerk
D) 100 KBS @24/16 for time
* Every break : 15 goblet squats
E) Acc.: 4*18 back the neck band pulls
A) Gymn +100m Bear crawl * E30" : 1 burpee
B) max strict HSPU, then
2 sets : 70% of max reps
C) 4x6 Power Snatches, climbing from 50% of 1RM
(no tng)
D) AMRAP 9'
20 air squats
3 burpees
15 air squats
6 burpees
10 air squats
9 burpees
20 T2B
3 burpees
15 T2B
6 burpees
10 T2B
9 burpees
E) acc: 4*6-8 deltoid raises with plates
Weekend Team Games!
SB Team Competition Wods.
A. Gymn. + Barbell Warm up with Coach
B. EMOM 10'
ODD: 1 rounds Cindy (5 pullups+10 pushups+15 Air squats)
EVEN: 4 Power Clean @70-75% of 1 RM
REST 3'
C. EMOM 10'
ODD: 6 Burpees + 6 Wallballs
EVEN: 4 Push Jerk @70-75% of 1 RM
REST 3'
D. E 2' 30" for 12'30" / 5 sets
200 m Run,
then
max reps Squat Clean & Split jerk @70-75% of 1 RM
Warm up @ 'PVC Pipe' +
A. AMRAP 8'
15 m Bear walk
15 m Walking lunges
15 m Tiger walk
15 m Broad jump
B. 5x3 Drop Snatch (climbing) / Practice
Rest 1'-1'30" btw sets
C. E1'30" for 6'
OHS 4x2 RX: @85-90% of 1RM
Open: you choose the weight
D. AMRAP 7' (SB LIGHT / Zsófi's workout)
3,6,9...
Knee to Chest
HRPU
Thruster @empty bar
E. Stretching, SMR
Gymn. + A. 3 rounds of:
2' Row
10 Inchworms
15 Jumping squats
B. Amrap 10'
400 m Run,
Then
2,4,6,8...
HSPU
KBSWING
V- UPS
C. EMOM 20'
1. 14 Alt. DB! Snatches
2. 32 Russian twists @15/10 plate
3. 14/10 cals Skierg
4. 28 Abmat situps
5. 14 Wallballs
D. Acc. 4 sets
15 m OH carry @2x heavy kb
15 Face pulls
Gymn. + A. Amrap 6':
1/1 TGU
30 Butt kickers
12 Dead bugs
12 Alt. KB single arm swings
B. 5 rounds for time: TC' 12'
50 DU's
15 Pull-ups
3 Squat Cleans (you choose the weight, go for heavy)
Rest 3'
5 rounds for time: TC' 10'
15 Box jump overs
15 T2B's
3 Push jerks (you choose the weight, go for heavy)
C. 4-5 sets of:
7( weighted) sup. Pull-ups
7 Russian dips on box
D. 3 rounds
6/6 OH situp + shoulder press
18 reverse crunches
SMR +
A. Amrap 5'
5 inchworms
10 cossack squats
15" hollow rocks
20 Jumping Jacks
B. 1RM Back Squat ~ in 15'
C. RX: 19.4 TC'12' @43/30
3 rounds of:
10 Snatches
12 Bar Facing Burpees
Rest 3', then
3 rounds of:
10 Bar MU's
12 Bar Facing Burpees
OPEN: AMRAP 12'
8 Pullups
10 HRPU's
12 Snatches @43/30
14 Bar Facing Burpees
C. 3 rounds
20 Hanging alt. leg raises
20 Banded good mornings
Warm- up + Team Games
A. ANNIE ON THE RUN
50 Sit- ups
50 Double- unders/110 Single- unders
400 m Run
40 SU's
40 DU's/90
400 m Run
30 SU's
30 DU's/70
400 m Run
20 SU's
20 DU's/50
400 m Run
10 SU's
10 DU's/30
400 m Run
B. Relaxing and Stretching
SMR +
A. 2 rounds
2' row/ski/bike
1' Plank
15 Air squats
1' Arch hold
B. Work up to heavy 1 Sq. Clean + 1 Hang squat Clean in 10'
C. 4x 1' work / 30" rest (18')
1. Wallball
2. P. Clean @50/25
3. Facing Burpee
D. 4 sets of:
5/5 Windmill
15/15 Pallof press
20 Legs over the parallettes