Wu:
Emom 12
- 15-30 m hswlk , tiger wlk
- 20-30 sec L-sit hold on parallette
- 1-2 rope climb , rx: leg less
A: Strenght
8-8-5-5-3-3 climbing weight
Bench press
Back sq
chine up rx:weight
Barbell bench row
B: Wod
0-10 min
8 push press
12 oh lunges
200 m run
10-12 min rest
12-22 min
8 sttb
10 hspu
200 m row
streching
Wu:
3 rds
15 hswlk/ bear walk
6/6 one arm kb sumo deadlift high pull
12 lateral bos step overs
A)TGU
3x3/3 climbing
B)Rx: Strict pullup
2” hold at top
5x 4-6 reps
Open: Ring row with 2” hold at top
5x6-8
1’ rest
C: Wod
For time: TC:12’
Rx
- 30 Pullup
- 15 Box Jump Overs
- 20 CtB
- 15 Box Jump Overs
- 5 Bar MU
- 15 Box Jump overs
- 5 Ring MU
- 15 BJ Overs
Open
- 30 jumping pullup
- 15 BJO
- 20 Ring row
- 15 BJo
- 10 pullup
- 15 BJO
- 5 Pullup /C2B
- 15 BJO
D: Acc
3-4 rds
- 10 Barbell good morning
- 12 kettlebell russian twist
- 20”/20” side plank
A: 3 rds
10 Reverse snow angel
10 Hand release push-ups
10 Hollow rock
10 Jumping squats
B:Practice 10 min
-hspu, hswlk, muscle up
C: Shoulder press
10-8-6-4-2 climbing weight
rx-open: barbell basic: double kettlebell
D:Wod
3x4 min Amrap
30 du, 70 su
6 devil jerk
12 cal row
1 min rest
D:Acc
3-4 set
20 double dumbell floor press
20 double dumbell row
Warm Up: 6’ amrap
200 m easy run
20” squat hold
20” plank hold
20 Mountain climber
A)In 8 min work up to daily heavy in Rx:
1 Hang Squat Clean+ 1 Squat Clean+ 1 Front Squat
Open: 5x1 complex, same weight
B)For time: TC:10’
3 Rounds of:
5 Clean Rx: 60/40 kg, Open: 40/25 kg
10 T2B (Open: Knee to elbow)
20 alt pistol squat
2 Rounds of
5 Clean Rx: 80/50 kg, Open: 50/30 kg
10 T2B
20 alt pistol squat
1 Round of:
5 Cleans Rx: 100/60 kg, Open: 60/35 kg
10 T2B
C: Acc
4 rds
- 20"/20" Side plank
- 8/8 KB Side Bend
- 20" Weighted Plank (small plates)
A: 8-10min smr+gymn
B:3 light rds
-5 hrburpee
-5/5 one leg get up jhonnie open 10 get up jhonnie
-5 thruster w. Band (green, purple or grey)
-5 wall climb
B:3 set
max reps weighted push up
2 min rest btw set
C: "Kelly"
5 rds
400m run / 500 m row
30 box jump 60 cm; Open: 20 box jump 50/40 cm
30 wall ball 9/6 ; Open: 20 wb 9/6 kg
D: Acc
100 kettlebell russian twist 24/16 kg
every break 15 kb good morning
WU:Gymn + Mob
3 rounds:
- 10 Goblet squat
- 5/5 KB Push press - light/medium
- 30 DU / 60 Single
A. Hang snatch
- work up to a heavy triple in 10-12 min
B: Front Squag
RX:
3 x 5 @75%
2 x 3 @85%
Open:
5 x 5 - start at medium and increase the weight in every sets
Rest 2'
C.Wod
Work for 15'
Buy in:
Run 4 rounds
then
AMRAP in the remaining time:
5 Cluster 50/30kg (Open: 30/20kg)
10 BJO
D.Acc
100 Shoulder taps in hand plank
WU:Gymn + GAMES
A: 3 rounds:
- 20 barbell hip thrust
- 5 Scapula pull ups + 5 Ring row
- 10 Down-ups
B. "RANKEL"
AMRAP 20 min
6 Deadlift (RX: 100/70kg Open: 70/40kg Basic: double kettlebell choose weight)
7 Burpee pullups (Open, basic: Banded or ring row)
10 Am swing (RX: 32/20kg Open: 20/12kg)
Run 200m / row 300m
C: Full Body streching
WU:Gymn + GAMES
A: 3 rounds:
- 20 barbell hip thrust
- 5 Scapula pull ups + 5 Ring row
- 10 Down-ups
B. "RANKEL"
AMRAP 20 min
6 Deadlift (RX: 100/70kg Open: 70/40kg Basic: double kettlebell choose weight)
7 Burpee pullups (Open, basic: Banded or ring row)
10 Am swing (RX: 32/20kg Open: 20/12kg)
Run 200m / row 300m
C: Full Body streching
Warm up: gymn+ mobility
A: 3 light rds
10 snow angel
10 donkey kicks
10 cobra
10 scapular push up
B: Box step
4x12 barbell behind neck, climbing heavy
C: Wod
Every 5 min x4
400 m run / 500 m row
12 barbell lunges 30-60/20-40 kg
6 muscle up scaled: 4-6 bar mu basic: ring or bar pull up
D: Acc
3-4 sets
10/10 barbell side
15 barbell good morning
Wu: Gymn + hip mobility
A: 2-3 sets
25 banded good morning
10 hollow rock
10 snow angels
25 banded hamstring curls
B: Sumo deadlift
5x8 climbing heavy
C: Nessie
10 alt. dumbell devil press
20 alt. hang clean & jerks
30 dumbell oh lunges
40 t2b
800 m run / 1000 m row
40 pull up
30 dumbell oh lunges
20 alt. hang clean & jerks
10 alt. devil press
D: Acc
3-4 sets
16 biceps hammer curls
16 goblet dumbell biceps