Wu:
3 Rounds
10 cal row
10 scap pull ups
6 barbell snatch (empty bar)
5 iron cross (each side)
5 down dog/seal pose transitions
Snatch:
5 sets
1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Snatch
60-65-70-75-75+%
Wod:
4 rds
400 m row
10 burpee over rower
10/10 kb one arm front squat 16-24/8-16 kg
Acessory:
Emom 8'
- 8-12 strict pull up / banded
- 8-12 db floor press
Strech:
2 min frog position
2/2 min scorpion
Wu:
2 set:
1:00 Ski or Row (moderate)
7 Kip to Swing
7 Single Arm High Pull (each arm, moderate)
14 Alt. Leg V-Up
10 Prone Ts (no weight or very light plates)
10 Single Arm Press (each side, moderate)
A:
10 Barbell Strict Press 65%
8 Barbell Strict Press 70%
6 Barbell Strict Press 75%
4 Barbell Strict Press 80%
2 Barbell Strict Press 85%
*10 Double Dumbbell Push Press after each set.
B:
3rds
30 alt. db snatch 12,5-22.5/ 5-15kg
30 t2b/k2c/v-ups
C:
Emom 8'
-10-15 barbell biceps
-15-20 banded triceps
Strech:
1/1 minute scorpion strech
2 Minutes frog position
1. Warm- up + 2 sets
* 6/6 Half kneeling KB strict presses
* 8/8 Dead- bugs @smr
* 12/12 Lateral monster steps
2. Back Squat / EMOM 7'
* 2 reps @heavy weight
3. For Time
*** 3 rds.
* 700m Row
* 35 V- ups
3 min rest
*** 7 rds.
* 3 Thrusters @60/40 42/25
* 3 BMU / Jumping BMU
4. Stretching
1. General Warm- up + 2 sets
* 5 Push up to downward dog
* 3/3 Turkish get- ups
* 10 db KB Russian swings
2. For Time 3 rounds / 2 min rest btw rds.
* 15 Kipping HSPU
* 21 db KB Snatches
* 14 Shoulder Taps in HSHold
* 21 db DB Hang Squat Cleans
* 9 Wall Walks
3. 4 sets
* 10 Alt. Renegade Rows https://youtu.be/OlpPaGyywyY
* 10 Unbroken Strict Pull- ups
4. Side Plank
* 3x 30/30"
1. SMR + General Warm- up + 3 rds.
* 10m Bear Crawl
* 10 Bird- Dog
* 10m Spider Crawl
* 10 Dead- Bug
* 10 Cossack Squat
2. AMRAP 26'
* 10 Burpee Get Over @100/120
* 15 Butterfly Sit-up
* 200m Run
* 15 Russian Swing
3. 4 sets
* 12 Barbell Biceps Curls
* 12 Skull Crushers @db DB
1. Warm-up + EMOM 4'
* Odd: 1 min bike/row/ski (EASY!!)
* Even: 30" alt. samson lunges
2. 1 rds. @bb
* 3 clean high pull
* 3 tall squat clean
* 3 pause jerk, then
Find your daily heavy rep C&J in 10-12 min
* NO NPR !!!
3. Back Squat / EMOM 8'
* 1 @85% of 1RM
4. E2' for 8'
* 12/10 Cal Row
* 12 Deadlifts @102/70
5. 3 sets
* 5 Slam Ball
* 25"/25" Side Plank
1. SMR + 2x5 Prayer stretch + 2 sets
* 1'30" easy row
* 20 hollow rocks
* 10/10 banded bird dog rows https://youtu.be/zHu29oaPdto
2. 4 sets / 1 min rest btw sets
* 8 db DB bench press @2xheavy
* 20" Support pos. hold on rings / on box
3. For Time 4 rds. / TC: 12'
* 24 Pull- ups
* 24 Wall balls
4. Rowing
* 120 cals @15 cal easy - 10 cals max effort
5. Acc. Work / 3 sets
* 10 Ring face pulls
1. General Warm- up + 2 sets
* 5 Snatch High Pulls
* 5 Muscle Power Snatches
* 5 OHS
* 5 Squat Snatches
2. Squat Snatch
* EMOM 3'
3 TNG Snatches @65%
1 min rest
* EMOM 3'
2 TNG Snatches @70%
1 min rest
* EMOM 4'
1 Snatch @80%
3. AMRAP 12'
* 8 T2B
* 8 Alt. DB C&J @heavy DB
* 12/10 Cals Row
4. 3 sets
* 40" Plank
* 12/12 RDL @easy DB
1. Dynamic Warm-up + 2 sets
* 2' row or jogging
* 15m bear crawl
* 12 deadbug
2. KB Complex / 6 sets / climbing weight / 1 min rest btw. sets / db KB
* 2 Squat Cleans + 5 Front Squats + 2 Squat Cleans
3. Metcon
* 3' max rep burpee box step overs
1' REST
* 3' d-ball or sand-bag shoulder overs
1' REST
* 3' power clean @barbell + easy weight
1' REST
* 3' d-ball or sand-bag shoulder overs
1' REST
* 3' max rep burpee box step overs
4. Core Strength in 4 min
1. General Warm-up + 2 sets
* 5/5 Worlds Greatest Stretch
* 5 Snatch High Pull
* 5 Tall Snatch
* 5/5 Hip Thrust
2. Find your daily heavy rep Squat Snatch in 12 min
3. AMRAP 5'
* Max rep target burpee
4. Rowing 10'
* Every minutes, perform 15 seconds as fast as you can
5. 3 sets
* 10/10 rotation in plank pos.
* 30" plank