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
Wu:
2 -3 sets
50 jumping jack
10 shoulder taps in hspu pos.
10 kang squat
50 mountain climbers
A: Practice
8 min
handstand walk
butterfly pull up
muscle up
B: Shoulder press & jerk
3x8 shoulder press 70-75%
3x5 push jerk
C: Wod
3-6-9-12-9-6-3
shoulder to overhead
burpee box jump 60/50 cm
every after rds 250 m row
Weight:
Rx:60/40
Open: 50/30
Scaled: 40/25
Basic: Double kettlebell or dumbell
D: Acc
3 set
30 bb good morning
60 sec slam ball bear hug hold
Wu: gymn+ shoulder and elbow mobility
A: 3 rds
- 20 plank to push up
- 20 dead bug
- 20 bird dog
- 3 mu cl + 3 power cl+ 3 squat clean + 3 power jerk
B: Emom 8’
1 clean high pull+ 1 power clean+ 1 squat clean + 1 power jerk ( start 50-60% )
C: Wod
3 rds:
2 rds DT (12 dl, 9 hpcl, 6 stoh)
1 rd mary ( 5 hspu,10 alt pistol, 15 pull up)
rx: 70/50 kg
open 50/35,
scaled30/25
basic double kettlebell or dumbell
D: Acc
3 rds
12-12 windmill
40-40 sec side plank thrust
E: streching