WU:
Gymnastics + Shoulder mobility w. PVC pipe
Then,
3 Rounds of:
5/5 1-arm KB sots press @ easy KB
15 Reverse Snow angel
10/10 Side plank w. rotation
A.Strenght
3x 8 Push Press
3x 5 Push Jerk
B: Wod
21-15-9
Cal row
Double Kb thruster medium
2 min rest
9-15-21
Pull up
Burpee
2 min rest
21-15-9
T2b
Double Kb push press
2 min rest and D: acc
D: Acc
40s. work / 20s. rest x 8 rounds
Alternating btw.:
Heavy Russian swing
Plank
WU:
3 Rounds of:
10/10 KB snatch @ medium weight
20 Opposite Arm/Leg V-ups
15 Empty BB Thruster
A. 10 minutes:
RX: Cluster + Thruster + Push press Daily max!
OPEN: Build up to moderate weight in 7 sets of:
1 Cluster + 2 Thruster + 3 Push press
B. 10 minutes:
RX: Pause back squat heavy double (2s. pause in the bottom pos.)
OPEN: Pause back squat 5x2 reps , same weight (10s. pause in the bottom pos.)
C. Wod
AMRAP 14'
RX:
50 Double-unders
50 Alt. Lunges
40 Double-unders
40 Alt. KB snatch 24/16kg
30 Double-unders
30 Toes to bar
20 Double-unders
20 Alt. Pistol squats
10 Double-unders
10 Burpee Broad jump
OPEN:
100 Single-unders
50 Alt. Lunges
80 Single-unders
40 Alt. KB snatch 20/12kg
60 Single-unders
30 Knee to elbow or V-ups
40 Single-unders
20 Weighted Jumping squats 20/12kg KB
20 Single-unders
10 Burpee Broad jump
WU with Partner:
(You go, I go)
4 rounds of each:
8 Am. Swing @ medium w.
8 Air squat
8 Push-ups
A. Partner workout:
(Divide anyhow)
For time:
1000m Row
100 Box jump-overs 50/60cm
100 Deadlift 80/50kg or 60/35kg
100 Wall ball 9/6kg
150 Push-ups
100 Wall ball
100 Deadlift
100 Box jump-overs
1000m Run
TC: 40'
B: Acc:
3-4 rds
12 alt. st2b
10/10 windmill
WU: 3 rounds of:
- 90s. Shuttle Run
- 5/5 1-arm KB hang squat clean @ medium w.
- 7 Inchworm
A. EMOM 6'
RX: 5 Strict pull-up + 5 Strict hspu
OPEN: 10 Ring row + 10 Push-ups
B. In 10 minutes:
RX: Squat clean daily max or 1RM
OPEN: 8x3 Squat clean , climbing
C. Wod
For time:
400m Run / 500row
9 Burpee
400m Run
15 Burpee
400m Run
21 Burpee
400m Run
27 Burpee
TC: 15'
WU: 3 rounds of:
- 100 Simple under
- 20 Goblet squat w. easy KB
- 60s. Plank
A. In 10 minutes:
RX: Pause front squat heavy double (2s. pause in the bottom pos.)
OPEN: Pause front squat 6x2 reps , moderate weight
B. "Mod. Nasty girl"
RX: 3 rounds for time:
50 Air squats
7 Ring or Bar Mu
10 Hang power snatch 60/40kg
OPEN: 3 rounds for time:
50 Air squats
7 Burpee pull-ups
10 Hang power snatch 40/25kg
C.Acc
10 rounds
20s. Plank
10s. Rest
20s. Russian Twist w. 5kg Plate
10s. Rest
WU:
2-3 Rounds of:
15 Band pull apart / easy band
10/10 Single arm Shoulder press (use KB or DB)
10/10 Suitcase Deadlift (Use KB or DB
30 hamstring curls
10/10 one leg hip thrust, on bench pad
A. EMOM 12’
10-12 Inverted barbell row
10-12 Diamond push-ups
10-12 back squats 50-60%
B. Wod
For time:
RX: 10-9-8-7-6-5-4-3-2-1 reps of:
Thruster 60/40kg
Sumo DL high pull 60/40kg
OPEN: 10-9-8-7-6-5-4-3-2-1 reps of:
Thruster 40/25kg
Sumo DL high pull 40/25kg
BASIC: double kettlebell or dumbell heavy
C. Acc
40s. Wall sit / 20s. Rest
40s. Superman hold / 20s. Rest
x 4
A:Rx/open
OTM 9'
-15 band pull+10 snow angel
-10 kneeling jump
-30 sec hand stand L- hold on wall
B:Practice
8 min :
Rx: Triple under
Open: DU under practice
C: Shoulder press
10-8-6-4-2
climbing du kb 90 sec rest
D:Wod
10 Amrap
2-4-6-8-10-12.....
- Lunges step Rx: 20/10 kg plate Open:15/10kg
- Thruster
- V-ups
E: Streching w. coach
A:Wu
2rds
15 cat camel
10 power clean and press empty bb
15 m monster walk and back
15 goblet squat 4-6-8 kg kg kb
10 cluster empty bb
B: 8min Rx Find your 1 reps cluster
open: 1power clean+1fs+1power jerk: Focus technic
C: 4x4 3 sec Pause Back Squat
RX: 70 %
Open: 50% -55%-60%x2
D: Every 4 min = 20 min
10 strict pull up open: ring row or band pull up
10 hspu open: pike or box push up
20 push up
20 wb
Wu: 3 rds
15 hip thrust
20 band good morning
30 sec plank twist
60 sec cardio
A: E2mom x5=10 min
- 10 deadlift 40-50% , basic double kb
- 10 sttb, sk2e
2 min rest
E2mom x5=10 min
- 10 stiff leg deadlift
- 20 alt V-ups
B: Playbaby
4 rds
400 m run
25 kb push press 16-20/8-12 kg
30/30 sec side plank thrust
C: Streching
A: OTM 9'
8 Scapula pull up
10 Get up Jhonnie
12 burpee
B:3 sets of
Tempo OHS, climbing [5151]
Open: PVC , Technic BB, women BB
Rx: 30-40-50 kg
C: "Isabel"
30 Squat Snatch
Rx: 60/40 kg
Open: Power Isabel chose wieght
D: For Time
Rx: 60/40kg
Open: Choose weight: 40/25
30 push jerk
30 clean
30 bar facing burpee
15-15-15
E:2 rds
1min plank
30/30 side plank
1 min super man hold