2019

A. Games + animal walks  B. Partner workout 150 Box jumps 150 Wallballs 150 Bar facing burpees 150 Pull- ups 150 Air Squats 150 Push jerks 35/25 300 DU’S / 100 DU’S C. Acc. work 100 OH sit- ups @plate D. Stretching

A. Gymn. + Warm up 3 rounds: 10 scapula pullups 12 cossack squats 10 down-ups B. 20.5  (TC’ 20′) Complete the work as desired 🙂 Rx 40 ring muscle- ups 80 cals row 120 wallballs Open Bar Muscle up/ C2B/ Jumping BMU/ Jumping C2B C. Cool down

A. Intensive SMR in 8 minutes, then 3 rounds: 2’ row/ski 30” reverse plank 30 single- unders   B.  AMRAP 25’ 400 m Run   /5 rounds in the corridor/ 3 Pegboards /  Legless rope climbs/ Regular rope climbs 24 alt. reverse lunges 36 DU’S     C. Stretching together, focus on the upper body and…

A. Gymn. + 2 rounds: 40”/40” side plank @leg raises 20/20 m front rack carry @ 16/20 KB 2/2 TGU’s    B. Weightlifting 6×1 complex @80 % of power clean max       /no tng!!!/ /1’30”- 2′ rest btw sets/ 2 P.Clean + 2 Jerk + 1 P.Clean + 1 Jerk   C. WOD:  AMRAP 5′ 8…

A. Gym. + 3 rounds: 10 PVC pass throughs 10 Banded pull aparts 10 Cossack squats B. Strength – 3 sets 5/8 Strict pull- ups 16 Alt. chest supported rows @heavy DB 17,5 -> C. Core Strength 3-4 sets (1′ rest btw sets) 15″ Paralette L-sit hold 15 GHDSU1s / 15 Weighted abmat sit- ups…

A. Gymn. + Activation 2 rounds 15/15 m side monster walk 1′ plank  10/10 1- leg hip thrusts B. Weightlifting 7×1 /rest btw sets/ 1 P. Snatch+ 1 Hang P. Snatch+ 1 Low Hang P. Snatch 3×7 /rest btw sets/ Snatch deadlift @75% of  snatch 1rm 3×9 /rest btw sets/ Tempo back squat @55% (3-1-x-x…

A. Games, then barbell warm- up B. For time: Buy in: Rx: 100 Double- unders / Open: 50 Double- unders 10 rounds: 10 Thrusters 40/30 10 Lateral burpees Cash out: Rx: 100 / Open: 50 Double- unders C. Stretching, Focus on the hip and shoulders!  

A. Warm up together  RX/OPEN B. 20.4  TC: 20′ 30 Box jumps 15 Clean&Jerks @43/30 30 Box jumps 15 Clean&Jerks @61/39 30 Box jumps 10 Clean&Jerks @84/52 30 Pistols 10 Clean&Jerks @102/66 30 Pistols 5 Clean&Jerks @125/79 30 Pistols 5 Clean&Jerks @143/93      BASIC/BEGINNER AMRAP 20′ 30 alt. reverse lunges 15 KB clean&jerk /…

A. Intensive SMR for at least 8-10 minute, then 2 rounds: 2’ cardio machine 50” plank @alt leg raises 10 ring rows   B.  AMRAP 30’ 400 m run   /5 rounds in the corridor/ 12 C2B pull- ups / pull- ups / jumping pull- ups 24 air squats 12 burpee box get overs @100/120 cm    C….

A. Gymn. + 2 rounds: 40”/40” side plank 20/20 m front rack carry @ 16/20 KB 40” superman hold   B. Weightlifting 5×1 complex @75 % of power clean max       /no tng!!!/ 1 P.Clean + 2 Jerk + 1 P.Clean + 1 Jerk   C. 5 rounds for time 10  DB power cleans @heavy db…