A. Warm-up: Gymn + 3 sets of:
100 Single-unders
10 TRX row
10 Tuck jump
10 Joga push-ups
B: Metcon:
1848 m run/ row/ ski/ bike
then
5 rds
3 squat clean 40-60/25-40 basic: du kb
15 push up
5 rds
3 wall walk
15 squat jump
5 rds
3 burpee pull up / rx burpee bar mu
15 weighted sit up /medium
Then
1848 m run/ ski / row/ bike
Streching
A. Warm-up: Gymn. + Hip mobility
Then..
Amrap 8’
12m Tiger crawl
12m Duck walk
12 V-ups
12 HR push-ups
12 Band pull-apart
B. Every 2’ x 5 sets
Back squat x 5 reps @ 72.5% of 1RM
C. Practice in 5-8 min. @ you can choose
Strict Ring MU /Bar Mu
Ring MU / Bar Mu
Kipping or Butterfly Pull-up
D. Metcon
For time: TC: 12’
RX:
5-4-3-2-1 Ring MU/ Bar Mu (strict if you can)
5-4-3-2-1 Clean start 70 % 1 RM
6 Weighted Box step-overs btw. sets 60/50cm @ 2x22.5/15kg DB or 2x20/12kg KB
Open:
10-8-6-4-2 Pull-ups
10-8-6-4-2 Double Kettlebell dead clean / heavy
5/5-4/4-3/3-2/2-1/1 Single-arm KB push press @ 16/12kg KB
20 Steps Alt. Lunges btw. sets
E. Stretching
A. Warm-up: Gymn + 3 sets of:
15s. Hard + 45s. Easy tempo Row
2 Wall climb
24m (2x12m) Double KB front rack carry
10 Hollow rock
B. Tall kneeling Double KB push press
x 5-8 reps @ moderate/heavy
x 3 sets
C. Dead stop HSPU
RX: Strict @ 3-5 reps
Open: Kipping @ 5-7 reps
x 3 sets
D. EMOM 20’
Odd: 15/12 Cal Row
Even: 15/12 Push-ups
A. Warm-up: Gymn.
3 sets of:
10 Down-ups
10/10 Upright row @ easy KB
10/10 Suitcase Deadlift @ easy KB
10 PVC pass throught
10 PVC OHS
B. Barbell warm-up for Snatch
Then..
Pause squat snatch @ daily max in 10 mins.
*3s. pause at the bottom pos.
Open: Power snatch (technic)
C. Metcon
Amrap 20’
5 Rounds for time:
RX: 100 Double-unders
20 Alt. Dead stop KB snatch @ 24/16kg
20 goblet sq
then max burpee
Open: 50 Double-unders / 125 Single-unders
20 Alt. Dead stop KB snatch @ 16/8kg
20 goblet sq
then max burpee
or: CFGO 24.2
D. “Accessory”
30s. Single-arm KB front rack hold - left
30s. Single-arm KB front rack hold - right
30s. Plank
Rest 30s.
x 3 sets
A. Warm-up: Gymn. + In pairs:
300m Row
*partner shuttle Run
20 Alt. Shoulder taps in plank pos. (Face to face together)
x 4 rounds (2/2)
B. “Partner wod” Tc: 25’
For time:
50-40-30-20-10 Burpee Box jump-overs @ 60/50cm (for 2 person)
15 Syncron Thruster with plate + 15 Syncron Sit-ups btw. sets
C. “Accessory”
12/12 KB Side bend
30 Russian Twist @ Plate or KB
40s. Reverse Plank hold
x 3 sets
A. Warm-up: Gymn. + Hip mobility
Then..
3 Rounds of:
1 Inchworm + 3 Push-ups x 5 reps
Single-Leg RDL x 10/10 reps @ without w.
Single-Leg glute Bridge hold x 20/20s.
Alt. V-ups x 20 reps
B. Every 2’ x 5 sets
Front squat x 4-5 reps @ 60-70% of 1RM
C. Weighted Strict pull-up
5x3 reps @ increasing weight
Open:
Pause TRX row
4x6-8 reps @ pause 2s. at the top pos.
D.CFGO 24.2
Amrap 20’
300 m row
10 deadlifts 50-83/25-51 kg
50 du / 100 simple
WU:3-5’gymnastic
2 rounds:
5 Walkout
10 Slow push up
10 Ring row
10 Lunge
A.
8’ HSPU practice
Rx: 50 Def. kipping HSPU for time
B.
8’ Kipping Pullup, C2B or Bar MU practice
Rx: EMOM 6’ – 3-5 Bar or Ring MU
C.Metcon
AMRAP 25’
80 DU (160 SU)
12 Am.Swing 32/24kg
12 C2B/ open pull up
12 Reverse Lunge with KB (Goblet hold)
12 Wall Ball
A. Warm-up:
10m Inchworm
10/10 Suitcase deadlift @ easy KB
10/10 Windmill @ easy KB
30/30s. Side plank
x 3 sets
B: Push Jerk 5x5
Rx: climbing weight
Open: focus on technik
Basic: barbell or kettlebell press
C: Metcon
10-9-8-7-6-5-4-3-2-1
Power clean 60/40, open 40-50/25-35, basic: du db/kb
wall walk
D: Accessory
100 hollow rock every break=10 v-ups
A. Warm-up:
Easy “Amrap” in 8 mins.
10m Walking Lunges
10 V-ups
10 PVC OHS
45s. Handstand hold
B. Power snatch - warm up to 50-60% of 1RM
Then..
For time:
10-8-6-4-2-4-6-8-10 reps of:
Unbroken Tng Power snatch @ 50% of 1RM Snatch
C. Every 2’ x 5 sets
Back squat x 5 reps @ 70% of 1RM
Strict pull-up x 10 reps (ring row x 15-20 reps)
D. “Accessory”
BB Bent over row x 8 reps @ heavy
Single-arm Push-up hold x 30/30s.
x 3 sets
A. Warm-up:
50 Jumping jack
10 Russian swing @ medium weight
20 Air squat
30s. Dead hang on bar
x 3 sets
B. Squat clean - warm up to 70-80% of 1RM
Then,
EMOM 8’
1 Squat clean @ 70% of 1RM
30 Double-unders
C. METCON
For time:
21-15-9-15-21 reps of:
KB dead snatch @ 24/16kg
T2B
or, ,CFGO 24.1
D. “Accessory”
KB Side bend x 15/15 reps
Superman hold x 45s.
x 3 sets