A)Warm up
gymn+ 5' amrap
- 25 DU
- 20"/20" side plank
- 12 reverse snow angel
- 10 barbell snatch deadlift
B)Lifting, strength
a)5 sets, E 90": 1 snatch deadlift + 1 snatch high pull + 1 power snatch, same weight
b)"Randy": 75 power snatch for time @ 25/35 kg TC: 7'
C)WOD
5 rounds for time, TC: 12'
- 12 pull up
- 12 box jump over
- 12 russian swing@ 16/24 kg
D) Acc. Fitball plank 3x 40"
1' rest btw sets
A)Warm up
SMR+ shoulder mob+ some cardiov. warm up
B)Lifting, strength
a) E90” for 6 sets
2 push press + 1 jerk /from ground/
b) Double KB strict press 3x10-12, same w.
90” rest btw sets
C)WOD
15’ amrap
- 15 ball squat clean
- 15 T2B
- 15 alternating dumbbell snatch
D)Acc.
Plank hold 3x45”
1’ rest
A)Warm up: 5’ AMRAP
- 10 m Bear crawl
- 20” HS hold
- 10 banded good morning
- 5 burpee
B)Lifting, strength
Deadlift Daily 3 RM (not tng)
2-3 min rest
C) WOD
5 rounds of 50” work/10” rest
- 12 deadlift (tng) @70%
- AirBike
- 30” HS walk or animal walk
- row
D)One arm row 3x12 same weight
Warm up
3 rounds
* 6/6 hang KB clean/ light/
* 15 down up
* 10 banded good morning
* 15” hollow hold
Lifting, strength
a)E90” x 5 sets same weight
3 deadlift+ 3 hang power clean+ 3 FSQ unbroken tng
b) Grace 30 GTOH for time@42.5/55 kg; TC: 6’
WOD
For time: 27-21-15-9 reps of
* double KB thruster @2x12/2x20 kg (Open: lighter)
* CtB (Open: pull up)
Acc.
tabata hollow hold
A) Warm up
9’ EMOM
Min 1- 50-60 SU
Min 2- 15” L-sit hold on bar + 15” hollow hold
Min 3- 20-25” HS hold (freee or by wall)
B)Lifting, strength
a)Back squat 4x3,same w.@~ 85-90% of 1 RM+ 1x AMRAP set
b) HSPU 6’ EMOM 6-10 reps
C)Aerob capacity :-)
Run 15’ outside (when ⛈, ski, bike or row)
D)Acc.
Single leg RDL@ KB
3x8/8
A) Warm up:
3 sets of
* 3 inchworm
* 12 dead bug
* 10 PVC OHS facing the wall
* 8/8 OH light KB lunge steps
B)Lifting, strength
a)Power snatch daily 1 rep in 10'
b) Power snatch 5' EMOM, 2 reps
C) Gymnastics
Rope climb
3' AMRAP (Open: practice)
D)WOD
13' AMRAP
* 10 jumping lunge
* 10 pull up
* 12 burpee
* 1 min cardio machine or run
A)Warm up
SMR+ 5’ easy AMRAP
*1’ run in the gym
* 10 goblet squat with KB
* 10 russian swing@easy KB
* 30” plank
* 1 wall climb
B)Lifting, strength
a)E 90” x 6 rds
1 hang squat clean+ 1 squat clean+ 1 jerk
same weight, you choose
b)3 sets: 12 Floor press with 2x KB + 20-30” Ring dip hold
C)WOD
16’ AMRAP
* 30 cal row
* 20 abmat sit up
* 50 DU/ 100 SU
* 15 goblet squat@16/24 kg
A)Warm up: 5’ amrap
- 6 walkout
- 2 wallclimb
- 8 goblet squat with 2” hold at bottom
- 5/5 hip thrust, 1 KB in overhead; single arm
B)Lifting, strength
a)Squat snatch (Open: Power snatch) daily max in 12’
b) Power snatch 30 reps for time@ 55 % of a)
C)WOD
15’ amrap
- 400 m run
- 15 burpee pull up
- 16 alternating KB snatch@12/20 kg
D)Acc.
TRX plank acc. 2’ total
A) Warm up
gymn + 2 x (20 alt. snow angel, 20 jumping jack, 10 shoulder taps in handstand or 20 shoulder taps in plank, 40 SU)
B) Lifting, strength
a)) Push Press Daily 1 rep in 12'
2 min rest
b) STOH 30 reps for time @60% Push Press
C)WOD
5 rounds of 50" work/ 10" transition
- DU
- KB clean, alternating @ 24/16 kg (20/12 kg)
- box jumps
- AirBike/Row/Ski
A)Warm up: SMR + shoulder mob+ gymnastics
B)Lifting, strength
a)Strict press E90” x 4 rounds; 3 reps same weight
b) Strict pull up 5x3-5 reps
Open: banded
1’ rest btw sets
C) WOD
6’ AMRAP
* 20 cal row
* 5 Bar MU/ 10 C2B/ 12 pull up
* 15 OHS@ 20/15 kg barbell
3’ rest
6’ AMRAP
* 15 cal SkiErg
* 10 T2B
* 12 lunge steps, 1x KB in overhead
D)Acc.
One arm row/KB + Hollow hold
3x10/10+ 3x 30”