1. Warm-up for Snatch and C&J
- 10 PVC Pass Throught
- 10 PVC Tempo V-ups
- 10 PVC OHS
- 10 Good Mornings @barbell
2. Power Snatch / EMOM 6'
1-2. - 2 reps @60%
3-4. - 2 reps @70%
5-6. - 2 reps @75%
3. Squat Clean&Jerk / EMOM 6'
1-2. 2+1 @70%
3-4. 2+1 @80%
5. 2+1 @85%
6. 2+1 @90%
4. 4 rds. for time
- 50 DU's
- 10 Hang Power Cleans @61/43
- 15 Weighted Sit-ups
1. AMRAP 8' - very easy pace!!
- 100m jogging
- 10 inchworms push-ups
- 15 banded lat. pulldowns
2. 4 rounds for time
- 500m row
- 21 empty bar thrusters
- 12 C2B or jumping C2B
3. Gymnastics I. / 5 sets
- 30" hard effort ski
rest 30"
- 30" hard effort row
rest 30"
- 20m HSW or 40m Bear walks
4. II. / 5 sets
- 10 moderate tempo down- ups
rest 30"
- 3/5 RMU / scaled RMU
rest 30"
- 3/5 BMU / Jumping BMU
5. Acc. Work / 3 sets
- 15 reverse hypers
1. Hip and shoulder mobility
2. Snatch / EMOM 10'
- 2x1 @60%
- 2x1 @70%
- 2x1 @80%
- 2x1 @85%
- 1x1 @90%
3. Power Clean & Jerk / EMOM 7'
- 2x 3+1 @60%
- 2x 3+1 @70%
- 3x 2+1 @80%
4. 4 rounds for time
- 12 T2B / 18 Knee raises
- 12 Alt. Pistols / 18 Alt. Pistols on box
- 12 Kipping HSPU / 12 Push Presses @2x22.5/15kg
5. Stretching
1. Warm-up for Snatch an Clean
2. EMOM 12'
Odd: 250m row
Even: 2 Power Snatches @70%
3 min rest
For Time / 5 rds / 1 min rest btw rds
- 1 min row
- 15 C&J @43/30kg
3 min rest
3 rds.:
- max rep Kipping pull-ups
- 10/8 cals row
- 50m farmer carry @2x heavy KB
3. 4 sets
- 15 wide stance good mornings @just barbell
1. 2 sets
- 5/5 banded RDL
- 10 good mornings @bb
- 20" hollow hold
2. "Chaos" Amrap 7'
- 10 Thrusters @43/30
- 10 Bar facing burpees
3. Deadlift / EMOM 5'
- 1 rep @85%
4. For Time / TC:5'
- 100 WB @9/6
5. Acc. Work / 3 sets
- 20 alt. glute bridge marches
- 12 hamstring curls on row
- 8 barbell skull crushers
1. SMR + Activation
2. EMOM 36' - Moderate Tempo !!! Low Intensity !!!
1. 40" Rowing
2. 12 Push Presses WB
3. 15 Weighted abmat situps
4. 30 DU's
5. 16 Box steps @1xDB
6. Full Rest
3. Acc. Work
- accumulate 3' plank, then 50 reps good mornings @bb
1. 2 sets
- 10 PVC prone press facing ground
- 4 Broad jumps
- 10 RDL @bb
- 10 Hang muscle cleans @bb
- 10 Push presses @bb
2. For Time - Grace
- 30 Clean & Jerks @43/61
3. Front Squat / EMOM 5'
- 2 reps @85%
4. 4-5 rounds for time - easy tempo
- 20/16 cals row/ ski
- 30 Am. swings @24/16
- 20/16 cals assault bike / 8 burpees
5. Acc. Work
- accumulate 3 min max reps crunches
1. 3 sets
- 2 min cardio
- 10/10 seated band pulls
- 10 hollow body rocks
- 20 fast lat. pull- downs
- 10 air squats + 20" squat hold
2. E2' for 10'
- 10 unbroken banded strict pull-ups
- 10 parallette push- ups
3. AMRAP 18'
- 16 WB
- 12/15 Cals Row
- 8 C2B
4. Rowing / 6 sets
- 1 min HARD / 1 min EASY!!
1. 2 sets
- 5 tempo snatch high pulls
- 5 muscle snatch
- 5 snatch balance
2. Heavy Isabel For Time
- 30 snatches @45/60
3. EMOM 5'
- 2 Back squats @85%
4. Rowing / E3' for 15'
- 500m
5. Core / 2 sets / 2 min rest
- 15 V-ups
- 15 Hollow rocks
- 10 V-ups
- 10 Hollow rocks
- 5 V.ups
- 5 Hollow rocks
1. 3 min cardio, then 2 sets
- 14 lateral box step overs
- 5 walkouts
- 10 cossack squats
- 10 full body deadbugs
2. Aniko's Birthday Wod
Buy in: 30 Burpees
30 RFT.:
- 1 Wall Walks
- 2 DL @heavy weight
- 3 Goblet Squats @1xKB
Cash out: 30 Burpees
3. Core/ Tabata
- Hollow hold