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
Warm up: gymn+shoulder and hip mobility
A: 3rds
- 8 atomic sit up light plate
- 8 bb good morning
- 8/8 one kb sumo dl high pull light
- 8 bb sq snatch
B: Snatch (climbing rx:heavy, open,focus on technik)
8min: every min 1 snatch high pull+1 power snatch+1sq snatch
C:
every 3min x5
- 8 front sq 55-65 %
- 12 chine pull up
D:
Buy in:
20/15 hspu/pike push up, Scaled: 5 wall climb
then
2rds
20wb 9/6
10 ttb/kte
20 hrpu
10ttb/kte
Out:20/15 hspu
E: weekend biceps triceps
Warm up:
3 set
10-10m monster walk with band
10 hip thrust
10-10 kb leg lift
A:Back Squat
E2 x 5
5 reps 321 Tempo 60-70%
B:Wod
1-2-3-4-5-6-7
Squat clean 60/40
Wall walk
open weight: 50/30
basic: double kettlebell 20-24/12-16
3 min rest
Helen:
3 rds
400 m run
21 kb swing 16-24/12-16
12 pull up
C:Accessory
3-4 set
25 plate biceps curls
25 plate triceps
25 band biceps curls
25 band triceps
A. Warm-up:
3 set
100 Single-unders
10 Ring Face pull
10/10 Single-Leg glute bridge
45/45s. Side plank
B. Practice
8 min. (You can choose one)
Ring MU
Or
Double-unders
Then,
1 set of:
Max reps unbroken Ring MU or Max reps unbroken Double-unders
C. Wod
10 Rounds for time:
RX:
3 Ring MU
10m Walking lunges w. Double Kb in front rack 2x24/16kg
Open:
10 Rounds for time:
1 Push-up + 1 Pull-up x 5 reps
2x10m Walking lunges
Basic:
10 Rounds for time:
7 Ground to Overhead w. 20/10kg Plate
4x10m Shuttle Run
D.Acc
3-4 sets of:
20 Alt. KB bicepsz curl
60s. Superman hold
Rest 60s
A. Warm-up:
10 Reverse snow angel
10 Hand release push-ups
10 Hollow rock
10 Jumping squats
x 3 sets
B. Push jerk + Split jerk
5 min. Practice
8 min. Go to heavy complex
C. Wod
Amrap 7’
3-6-9-12-15...etc. Ground to overhead 60/40kg
1 Rope climb btw. sets (RX: Legless)
D. 5 sets
3/3 TGU @ 24/16kg
15 Kipping HSPU / pike push up / push up
A. Warm-up:
Amrap 5’
5 Inchworm
10/10 Single-arm R. Swing @ 12/16kg KB
15 Air squat
B. Squat clean + Hang squat clean + Front squat - go to heavy complex in 8 min.
Then..
Every 90s. x 6 sets
Squat clean + Hang squat clean + Front squat @ 80-85% of B
C. Max reps Strict pull-ups x 1 attempt
Rest 2:00
Every 2’ x 3 sets
Strict pull-up x 50% of Max reps
D. Amrap 10’
1 Double KB swing + 1 Double KB clean + 1 Double KB Front squat + 1 Double KB STOH x 5 sets
50 Double-unders
Weights: 2x16/24kg
Open: 2x8/16kg
A. Warm-up: Gymn. + 3 sets
50 Jumping jack
10m Monster walk
10 Push-ups
20 Glute bridge on floor
20 Alt. V-ups
B. Back squat
E2mom x 5 reps 70-75% of 1RM
C. EMOM 18’
Min1 - 12/15 Burpee
Min2 - 5 Push jerk
Min3 - 2/3 Rope climb
Weights:
RX: 70/45kg
Open: 50/30kg
Basic: 30/20, or double kettlebell push press
D. KB windmill
3 sets
10/10 reps, medium weight
Dead bug x 20 reps, slow and controlled