A: Wu:amrap 6'
- 6 walkout
- 6 air squats
- 6 bb sh press (from the rec. pos. of push jerk)
- 6 windshield wiper
B: 8-10 min Practice
Butterfly pull up, hswlk, hspu, muscle up
C:8-10 min find your 3 RM push jerk
D: Metcon
3 rds
15 push press open: 30-40/15-25 rx: 45-60/30-40 kg
8 sand bag/med ball oth
500 m run / 600 m row
E: Acc
3-4 rds
25 band biceps
25 band triceps
warm up: gymn+ shoulder and hip mobility
A: 6'amrap
10 back to wall donkey kicks
10 shoulder taps in hand stand position Open: Pike position (BOX)
5 snatch balance rx: bb open: pvc
5 ohs w. pvc rx: bb, open: pvc
B:10 min
Find your 3 RM Hang Squat Snatch Open: Hang Power Snatch
C:16 OTM
- 20 deficit(10-15cm) push up
- 10 front squat Rx: 60-70kg/40-50kg Open:40-50/25-35kg
- 50 du, open: 100 simple
-10 barbell row
D:Metcon
For Time
4 rds
5 thruster 40-60/25-40
10 pull up
5 burpee over row
10 cal row
warm up: gymn+ shoulder mobility
6'amrap:
20 plank to push up
20 dead bug
20 reverse dead bug
7 hindu push up
20 sec bridge hold
A: 8-10 min
Find your 10 RM shoulder press
B:16 OTM
- 1-2 rope climp or 5/5 rope pull up open: one arm ring row
- 12-15 barbell bench press ( rx: heavy, open:medium weight)
- 20 banded pull (rx: purple open: black or grey)
- 20 triceps band
C:Metcon
3rds
25 wb (rx: 12-15kg, open: 9/6kg)
75 du (open: 15o simple)
D: STRECH w. coach
Warm up:
gymn + mobilty +
3rds
20 m monster walk
10 hip thrust w. band
10 banded squat
10 burpee
A:10min: Find your 10RM Back Squat.... Start: 1rm 40-50%
B: 8-10 min Snatch technik with barbell ( snatch pull, high snatch pull, power snatch, high hang power, hang power, squat snatch, high hang sq sn, hang sq sn)
C: Metcon
For Time
50 OHS only bb
25 T2b, Open: K2e
50 box jump over 60/50cm
25 T2b, Open: K2e
D:Acc
3rds
15 good morning w. bb
45 sec superman
no rest between set
Warm up: SMR, gymn, shoulder
mob
A)Dumbbell Man Makers + TGU
8 MM+ 4/4 TGU
6 MM + 3/3 TGU
4 MM + 2/2 TGU
2 MM + 1/1 TGU
Increase weight in every roundy
B) Karen: 150 WB for time@6/9 kg
Every break: 10 m bear crawl with 12/20 kg KB
Warm up: 5’ amrap
- 30 m Bear Crawl
- 20 Scapula Push up
- 30” Plank hold+ 30” Superman hold
In remaining time AMRAP Burpee@ warm up pace
A)3 sets:
- Half kneeling dumbbell hang clean+press x 5/5
- Narrow grip push up x 8-12
- Bottom up KB carry x 20”/20”
- 45” Wall sit
90” rest
B)For time: TC:15’
21 Du dumbell squat clean
Run 400 meters
18 dumbells squat clean
Run 400 meters
15 db sq clean
Run 400 meters
12 du squat clean
Run 400 meters
Weights: Rx: 15/22.5kg, Open: 10/20kg
C)Acc
2-3 sets: 12 Hollow rock +20” Hollow hold+20 Russian Twist@KB
A. Warm-up:
EMOM 8’
Odd: 40s. Row @ moderate tempo
Even: 12 Down-ups
B. Rope climb technic in 5 minutes
Then...
4 Rounds for time:
5/5 Single-arm KB Thruster @ heavy
2 Rope climb
Tc: 8 min.
C. In 10 minutes:
Split jerk climbing heavy - from rack
Open: Split jerk practice
D. “ workout”
For time:
3 rds
500 m run
15 t2b
15 push press du kb
15 burpee
A. Warm-up:
10-10m Single arm Front rack duck walk @ easy KB
5/5 KB windmill @ easy KB
60s. Plank
x 3 rounds
B. For time:
30 Double KB hang power clean @ heavy
24 Alt. Pistol squats
15 Double KB hang power clean @ heavy
12 Alt. Pistol squats
Tc: 6’
C. EMOM 18’
0-5min.: 3 Squat clean @ 70/50kg
5-6min.: 12-15 Kipping HSPU/ pike push up / hrpu
6-11min.: 2 Squat clean @ 85/60kg
11-12min.: 12-15 Kipping HSPU
12-17min.: 1 Squat clean @ 100/70kg
17-18min.: 12-15 Kipping HSPU
D. 3 sets
10 Pendlay Row @ moderate weight
20 Tuck ups
Rest as needed
A. Warm-up: EMOM 9’
Min1: 1 Wall climb + 30 Double unders (50 single unders)
Min2: 15 Am. Swing @ easy KB
Min3: 5 Hollow rock + 5 V-ups + 10s. Hollow hold
B. “Sprint wod”
For time:
100 DU (open 150 SU)
/24 Alt. Dumbbell Snatch @ heavy!
50 DU (open 75 SU)
12 Alt. Dumbbell snatch @ heavy!
Tc: 5’
C. Power snatch warm-up + technic in 8 minutes
Then..
RX: EMOM 10’
1 Power snatch + 2 Box jump (85-90% of 1RM PS)
Box jump: 100/80cm
Open: EMOM 10’
3 Power snatch + 3 Box jump (Moderate weight)
Box jump: 60/50cm
D. “Unbroken” @ 40/25kg
10 Barbell good morning
10 Back neck reverse lunges
10 Jumping squats
Rest 60-90s.
x 3 rounds
A. Warm-up:
5’ Gym.
+
60s. Shuttle Run (15m)
30s. Rest
x 3 sets with increasing volumen!
B. EMOM 10’
5 Strict HSPU + 5 Strict C2B pull-ups
Open: 7 Push-ups + 7 Double KB sumo DL high pull
C. Metcon
45 Clean & Jerk @ 30/45kg
45 T2B (open: K2E)
45 Thruster @ 30/45kg
45 Lateral burpee
D. Acc
60s. Weighted wall sit with 20/10kg plate
60s. Amrap Plank to push-ups
Rest 60s.
x 3 rounds