Wu.: 6’ Amrap
5/5 windmill @easy weight
20” Active Hang Alt. Knee Tucks
10 m Tiger walk
10 Arch rock
A.: 10’ amrap @ moderate weight 1x 12-16/8 – 12 KB kg
8/side Single Arm Suitcase Deadlift
6/side Single Arm R. Swing
6/side KB Squat Clean
4/side Push press
B.: 16’ Amrap @easy- low heart rate
2’ row/ski @ Nasal Breathing
7 Target burpee
14 Alt V up
2’ row/ski @ Nasal Breathing
28 MC
56 Du
ACC.:
3x10/side Side Bend
3x8/side Single Leg RDL with Kettlebell
WU.: 3 rds
10 alt. superman
6/6 single leg Glute bridge @ at 6 hold 10” on top
12 Dead bug
A.: 6 sets of
every 75”
1 Snatch Grip Deadlift
1 Snatch Grip High Pull
2 Low Hang Power Snatch
* same weight 55-60% of 1RM of Power snatch
B.: Every 4 min x 5 sets
6 T2B
9 Double DB Deadlift (2x22,5kg/ 15-17,5kg)
6 DB carry over the box *single weight (22,5kg/ 15-17,5kg)
12/9 cal row
Acc.:
3x10-12 Cuban Press @for quality
A.: 3 rds
10 supinated banded pull apart
14 alt. superman
6 snow angel + downward dog
B.: 5 sets
20 sec row *target 80%
10 down up
20 DU
30 sec row * target 65-70%
rest walk 60”
C.: 2x7’ amrap
1.
5 Burpee pull up
10 GTOH @ moderate weight
12/10 cal row/ski
rest 2’
2.
5/5 KB Offset push up
30 MC
12/10 cal row/ski
ACC.: 3x10/ side
Side plank rotation
Wu.:
5’ Amrap
10 cossack squat low switch
12 Bird dog for quality
12 tibialis raise
A.: 3 sets 2x16/12 kg
6 Dual KB Sumo DL
6 Dual KB power Clean
6 dual KB Rack Squat
* rest 40”
B.: STR rest 2’
Cyclist Front Squat 8,8 6,6 for quality!
* lower rep --> increase weight
C.: 3 rds TC 10’
250/210 m row
6/6 suitcase Split squat 2x24/16 kg
10/8/6 Pull-ups
WARM-UP
A. AMRAP 6’
10 WALL ANGELS
10 HOLLOW-ARCHES
10 ALT DB HANG SNATCHES @22.5/15
5 BOX JUMPS @50/40
B. AMRAP 3'
15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ
WOD_2 PERSON TEAM
AMRAP 20’
10 SYNCHRO T2B
20 SYNCHRO ALT DB SN @22.5/15 ; SYNC AT TOP
10 SYNCHRO BURPEES @SYNC ON FLOOR
20 SYNCHRO BOX JUMPS @60/50 ; SYNC AT TOP
ACC_3RFQ
1’ HANG FROM CAGE
1’ PLANK
WARM-UP
A. AMRAP 5’ @EASY
1’ SKI/ROW @SKILL_STOP AT CHEST
5/5 SIDE LUNGES
5 BARBELL FACING BURPEES
B. AMRAP 3' @EASY
5 HANG SQ CL @BB
5 FR SQ @ BB
5 PRESSES @BB
STRENGTH_TC 15’
FIND YOUR 1RM STRICT PRESS
CONDITION
EMOM 12’
1. 5 HANG SQUAT CLEANS @70/50
2. 25 V-UPS
3. 75 DU
4. REST
ACC
AMRAP 5’
20 BICYCLES
10 SIT-UPS
WARM-UP
AMRAP 10’ @EASY
1’ SKI/ROW @SKILL_STOP AT CHEST
20 SHOULDER TAPS
10 ALT HIGH KICKS
10 WB HIP HINGES
10 SIT-UPS
WOD
FOR TIME_TC:24’ @WB 9/6
60CALS SKI/ROW
40 WB ATOMIC SIT-UPS
80 WB
40 WB ATOMIC SIT-UPS
60CALS SKI/ROW
(B: WB 6/4 ; RX: WB 12/9)
ACC
EXTRA HEAVY SANDBAG BEAR HUG HOLD
3X 1’ON/1’ OFF
WARM-UP
AMRAP 8’
20 HIGH KNEES
20 BUTT KICKS
5/5 SIDE LUNGES
5 BURPEE PULL-UPS
5 STIFF LEGGED RDL @BB
5 HPC+J @BB
STRENGTH_TC:22’
FIND YOUR DEADLIFT MAX
CONDITION IN 10'
E2MOM @BB 50/35
5X DT
12 DEADLIFTS + 9 HANG POWER CLEANS + 6 PUSH JERKS
ACC_3RFQ
10M BACK RACK LUNGES @50/35
10 FLOOR PRESSES @50/35 NARROW GRIP
WARM-UP
A. AMRAP 4’
1’ SKI/ROW @SKILL_STOP AT CHEST
10/10 SL GLUTE BRIDGE
5/5 SCORPIONS
B. AMRAP 4' - @EASY
20 SHOULDER TAPS
10 SCAP PULLS
5/5 BOX STEP-UPS @50/40
1 ROPE CLIMB
WOD
AT 0:00_TC: AT 7:00
400/320-300/240-200/160M ROW
20-16-12 DB (1) STEP-UPS @50/40CM ; @22.5/15 DB
(B: DB SCALE AS NEEDED ; RX: DB @30/22.5)
AT 8:00_TC: AT 15:00
400/320-300/240-200/160M ROW
5-3-1 ROPE CLIMB
(B: ROPE CLIMB ASCENT ; RX: LEGLESS RC)
AT 16:00_TC: AT 23:00
400/320-300/240-200/160M ROW
20-16-12 HSPU
(B: PIKE PUSH-UP ; RX: STRICT HSPU)
ACC_3RFQ
10M HSW
10 REV FLIES
(B: 20M REV BEAR CRAWL ; RX: 15M)
WARM-UP
AMRAP 8’
15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ
5 BURPEES
10 ALT LUNGE STRETCH
10 ALT COSSACK SQUATS
5 BOX JUMPS @50/40
STRENGTH_TC:22’
BACK SQUAT
FIND 1 RM
CONDITION
EMOM 7’
10 BURPEE BOX JUMP OVERS @60/50
ACC_3RFQ
10/10 SL RDL
30”/30” SINGLE LEG STANDING @OTHER SIDE - HIGH KNEE HOLD