Wu:
3 rds
10 kb halo
12 plank to push up
10 tuck up
12 arch rock
Only BB
5 rds
5 hang clean
10 biceps curl
15 shoulder press
20 bb side
30-45 sec rest btw rds
Metcon
200 m inga run
20 alt db hang clean & jerk
200 m inga run
20 alt hang clean & jerk
20 alt db hang snatch
200 m inga run
20 alt db hang clean &jerk
20 alt db snatch
20 alt one arm thruster
200 m inga run
20 alt db hang clean & jerk
20 alt db snatch
20 alt one arm thruster
20 devil press
SMR ROLL & STRECHING
Wu:
3rds
30 mountain climbers
10 cat camel
10-10-10 I-Y-T
10 russian baby makers
Strenght:
Every 3 min x4
10 Barbell Z-press
10 Barbell row
5-5 abs circle
Metcon:
3 sets:
24/20 Calorie Bike Erg/row/ski/aab
12 Front Squats (135/95)
8 Ring Muscle Ups /bar mu / 1,5 x pull up /
12 Front Squats (135/95)
24/20 Calorie Bike Erg
Front squat
5x3 (55-60-65-70-75%)
SMR
Warm up
0:00-10:00
1. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
2. Warm Up Clean - 3-5 reps of each movement.
3. 1 Set
10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)
Clean Jerk
12:00-21:00
*Do a set every 1 minute and 30 seconds.
2 Clean & Jerk @70% 1RM Clean & Jerk
2 Clean & Jerk @75% 1RM Clean & Jerk
1 Clean & Jerk @80% 1RM Clean & Jerk
1 Clean & Jerk @75% 1RM Clean & Jerk
1 Clean & Jerk @80% 1RM Clean & Jerk
1 Clean & Jerk @85% 1RM Clean & Jerk
*If you are feeling good feel free to take it up to a max for the day.
Amrap 25’
15 cal row
20 hrpu
25 jump squat
30 sit up
100 du /su
STRECHING
!!BÚÉK!!
Wu: 2 rds
50 plate hops
10 hamstring walks
10 snow angel
Then
2 rds
8/8 one leg rdl
8/8 shoulder press+windmill
16 alt v-ups
WOD: 2025
20 rds
2 man maker
0 muscle up
2 wall walk
5 burpee
A. Gymn. + games + 2rds
• 20m bear walk
• 40" plank with alt leg. raises
• 20m tiger walk
• 25" reverse plank
B. Weekend Wod / Amrap 30'
• 100 cals row
• 30 burpee over the row
• 50 air squats
• 30 abmat sit- ups
C. Stretching :)
A) gymn + amrap 5'
- 3 walk outs
- 12 sh. taps in push up pos.
- 6 bird dogs
- 12 deadbugs
- 20" butt kickers
B) 4 sets :
- 12 alt. DB bench presses
- 12 alt KB pendlay row
C) 4 sets :
- 10 heavy goblet squats
- 10 hamstring curls on rower
D)metcon
For time:
2 rds
80 DUBS
40 KBS
60 DUBS
30 KB Snatches
Rx: 24/16 Open: 12/8
A. Intensive SMR + 2 Rds.:
• 2' ski/row
• 30" handstand hold
• 20" dead hang
• 20/20m monster walk
B. AMRAP 30'
• 400m run / 550m row
• 10 burpee box get overs @100/120cm
• 5 wall walks
• 3 ring muscle- ups/ 5 bar muscle- ups / 7 c2b's / 9 pull- ups / 11 jumping pull- ups
• 25 air squats
C: Yesterday acc
D. Stretching together
A. Gymn. + 4 Rds.:
• 20"/20" copenhagen side plank
• 20/20 m front rack carry @16/20
• 40" superman hold
B. Weightlifting
☆ 5x1 Complex / 2' rest btw sets / @80%
• 1 P.Clean + 1 Jerk + 1 Low Hang P.Clean + 1 Jerk
C. Metcon
For Time - 5 Rds.:
• 9 HSPU's / Pike push- ups
• 15 T2B's / Knee raises
• 21 OH lunges @empty bar
D. Acc
4 rds
16 bb sit down good morning
16 barbell side
Streching
A. Gymn.+ Scapula activation + Hip mobility + 5' moderate tempo row
B. 3 sets
• 5/8 false grip strict ring pull- ups
• 16 alt. pendlay rows @2x16/24
C. Core Strenght
☆ 3 sets:
• 20 double leg lifts on parallettes
• 20 v- ups
• 20 crunches
D. AMRAP 12'
• 30 DU's
• 12 C2B's
• 8 Pistols
A. Gymn. + 3 Rds.:
• 40"/40" side plank
• 10 hamstring curls @trx/ring/fitball
• 15 banded pull- aparts
B. Weightlifting
5x Snatch Complex
• 1 Power Snatch + 2 Low Hang Power Snatch @75% of 1RM P. Snatch
Tempo Back Squat
• 4x7 @60% 3-1-x-x
C. EMOM 16'
• 1. 15/12 cals row
• 2. 15 DB power cleans @double DB
• 3. 15 box jumps over
• 4. rest