A: warm up 2 rds
10 90/90 hip
1 min cardio
10 bird dog
1 min simple under
B: Emom 9= 3 rds
5 ring muscle up /open: bar/ box, band
50 du/75 simple
15 goblet squats
C: 5x5 push press climbing
D: Tumilson
8 rds
200 m run
11 dumbell burpee deadlift 20-30/10-17,5 kg
E: Acc
3-4 rds
15/15 kb side
15/15 barbell side
WU: 5' gymnastic, then....
3 slow rounds:
- 10 Empty bar thruster
- 100 Single Under
- 15 Sit up
A. Work up to a heavy set in 10’
Rx: 1 Squat Clean + 1 Hang Power Clean + 3 Front Squats
Open: Practice same complex
B. 3 rounds : (max load)
- 5 UB shoulder press with BB
- 10 step front rack lunges (same weight)
- 20 burpees over the bar
1' rest
C. Wod
AMRAP 10’
- 15/10 pull-ups
- 10 box jumps
- 15 t2b (open:k2e or leg raises)
- 10 box jumps
- 15 air squats
D: Acc
3-4 rds
15 dumbell biceps
15 skull chrusers
WU: 3-5’ gymnastic
3 slow round:
- 10 Slow pushup
- 20m bear walk
- 10 Russian swing - heavy
A.3 rounds
- 6-8 HSPU (deficit or regular, strict or kipping) (Open: Box HSPU or Z-press)
- 8-10 Strict T2B (Open: Hanging Leg raises)
B Snatch
E90" - 3 sets (speed focus)
3 Snatch High Pull – climbing, start at 50%1RM (Open: practice)
E90" - 5 sets
2 Snatch Pull + 2 Squat snatch – climbing, start at 60%1RM (Open: practice with light weight)
C.EMOM 10'
- 5 BSQ 50%
D: Wod
AMRAP 10'
- 10 one handed KB squat clean thrusters (Rx: 24/16, Open 16/12)
- 20 mountain climbers
- 30 russian twists with plate (Rx:15/10, Open: 10/5)
Warm up:In 10 min: partner warm up, funny things, partner carry, etc........ what the coach want. ;)
A)Back squat (~10-15 min total)
5-5-3-3-1-1 reps for time
Increase weight in every round, start with easier, and go heavy 1 RM or New PR at the end! :-)
B wod
5 rounds for time: (TC: 30')
- 400 m run
- 15 Box Jump Overs
- 10 T2B (Open: V-sit Up or Knee To Elbow)
- 15 Double Dumbbell or Double KB Thruster (you can choose the weight u want)
- 10 Hang Power Clean (Rx: 50/35 kg, Open: 40/25 kg)
C)streching
A: 8 min gymn+mobility
B: 8-10 min practice (butterfly pull up, hspu, du, bar-ring mu)
C: Every min, for 10min (5sets)
odd: 10 deadlift Rx: 100/60kg Open: 70/35kg
even: 5-10 SHSPU Open: 8-10 Pike push up or deficit push up
D:"RunTrack" or
Rx: Every min 200m run x10
Open: every 90 sec 200m run x7
or: Amrap 10’
10 double kettlebell thruster 16-24/816 kg
30 du
5/3 bar mu, open band, on box jump
300 m row
E: Streching, focus hamstring and full leg
A: smr, gymnastic, mobility
B:"Easy Annie"
Rx: 50-40-30-20-10
du'
abmat sit up
Open:125-100-75-50-25
simple under
abmat sit up
C:partner workout
4 rds
10 bsq Rx:100/60 Open:70/50
10 bench press Rx:80/55 Open: 50/30
500m run / 600 m run
D: 3rds
10 windshield wiper
10/10 kb side band
E: Streching
A: 8-10 min smr& activization
B: 2 light rds
only BB
10 squat snatch
10 snatch balance
10 snatch press
10 burpee
C: Every 90 sec x 8set
3 position snatch Rx: climbing Open: max load 80%
1 high hang snatch + 1 hang snatch + 1 snatch
D: Amrap 5" x 2
1 box jump RX: 70/60cm Open: 60/50cm
1 sumo dl high pull Rx: 50/35kg Open: 40/25kg
1 bar facing burpee
2,2,2, 3,3,3,4,4,4,5,5,5....etc
rest btw set 3 min
E: 3 sets
15 kb sit up+1-1 twist
15 kb pull over
A:Gymn+mobility+strech
B:3light rds
20 flutter kicks
5 hand climbing
10 snow angel
5 get up jhonnie
20 dead bug
C:Power Pack climbing
For Time
10-8-6-4-2
Strict Press
Strict pull up
Front squat
D: Amrap 6'
14 alt kb or db snatch Rx: 24/16kg Open: 16/12 kg
14 hrpu
14 jump lunges
2 min rest
Amrap 6'
5/5 one arm kb or db clean and jerk Rx:24/16kg Open: 16/12kg
5 hr burpee
10 Rx: pistol Open: jump air sq
E: 3rds
20 hollow rock
20 inverse hollow rock
A: 8 min active mobility
B: 3 light rds
"BB" warm up
3 muscle clean
4/4 front rack lunges step
5 thruster
6 burpee pull up
7 hindu push up
8 cossack squat
C: Every 90 sec x 8set
3 position clean RX: climbing, Open: max load 80%
1 high hang clean + 1 hang clean + 1 clean
D: 3 rds
30 push press Rx: 50 kg / 35kg Open: 40/25kg
20 front rack reverse lunges
10 c2b Open: pull up
E: 3 rds
8 dragonfly
20 banded good morning
A. Warm-up: Gymn. + 3 sets:
200m Run
20 Walking lunges
15 Push-ups
15 Air squats
B. 80 barbell overhead lunges choose weight
Every break 20 jumping lunges
C: Wod
400 m row
40 goblet squats
400 m row
40 wall ball
400 m row
40 burpee box jump overs
400 m row
40 db kettlebell thruster
400 m row
D: Full streching