2019

A) gymn + AMRAP 6′ 10 scapula pull ups 10 taters @easy KB B) max strict pull up (no supinated), then 2 sets : 70% of max reps C) E30″ for 12′ – 6 sets 1) 3 power cleans 2) 7 box jumps overs 3) 3 stoh  4) 7 box jump overs @ 75 %…

A) Gymn +100m Bear crawl * E30″ : 1 burpee B) max strict HSPU, then 2 sets : 70% of max reps C) 4×6 Power Snatches, climbing from 50% of 1RM (no tng) D) AMRAP 9′ 20 air squats 3 burpees 15 air squats 6 burpees 10 air squats 9 burpees 20 T2B 3 burpees…

Weekend Team Games! SB Team Competition Wods.

A. Gymn. + Barbell Warm up with Coach B. EMOM 10′ ODD: 1 rounds Cindy (5 pullups+10 pushups+15 Air squats) EVEN: 4 Power Clean @70-75% of 1 RM REST 3′ C. EMOM 10′ ODD: 6 Burpees + 6 Wallballs EVEN: 4 Push Jerk @70-75% of 1 RM REST 3′ D. E 2′ 30″ for 12’30”…

Warm up @ ‘PVC Pipe’ + A. AMRAP 8′ 15 m Bear walk 15 m Walking lunges 15 m Tiger walk 15 m Broad jump B. 5×3 Drop Snatch (climbing) / Practice Rest 1′-1’30” btw sets C. E1’30” for 6′ OHS 4×2 RX: @85-90% of 1RM Open: you choose the weight D. AMRAP 7′ (SB…

Gymn. + A. 3 rounds of: 2′ Row 10 Inchworms 15 Jumping squats B. Amrap 10′ 400 m Run, Then 2,4,6,8… HSPU KBSWING V- UPS C. EMOM 20′ 1. 14 Alt. DB! Snatches 2. 32 Russian twists @15/10 plate 3. 14/10 cals Skierg 4. 28 Abmat situps 5. 14 Wallballs D. Acc. 4 sets 15…

Gymn. + A. Amrap 6′: 1/1 TGU 30 Butt kickers 12 Dead bugs 12 Alt. KB single arm swings B. 5 rounds for time: TC’ 12′ 50 DU’s 15 Pull-ups 3 Squat Cleans (you choose the weight, go for heavy) Rest 3′ 5 rounds for time: TC’ 10′ 15 Box jump overs 15 T2B’s 3…

SMR + A. Amrap 5′ 5 inchworms 10 cossack squats 15″ hollow rocks 20 Jumping Jacks B. 1RM Back Squat ~ in 15′ C. RX: 19.4 TC’12’ @43/30 3 rounds of: 10 Snatches 12 Bar Facing Burpees Rest 3′, then 3 rounds of: 10 Bar MU’s 12 Bar Facing Burpees OPEN: AMRAP 12′ 8 Pullups…

Warm- up + Team Games A. ANNIE ON THE RUN 50 Sit- ups 50 Double- unders/110 Single- unders 400 m Run 40 SU’s 40 DU’s/90 400 m Run 30 SU’s 30 DU’s/70 400 m Run 20 SU’s 20 DU’s/50 400 m Run 10 SU’s 10 DU’s/30 400 m Run B. Relaxing and Stretching

SMR + A. 2 rounds 2′ row/ski/bike 1′ Plank 15 Air squats 1′ Arch hold B. Work up to heavy 1 Sq. Clean + 1 Hang squat Clean in 10′ C. 4x 1′ work / 30″ rest (18′) 1. Wallball 2. P. Clean @50/25 3. Facing Burpee D. 4 sets of: 5/5 Windmill 15/15 Pallof…