A] 10 - 15 Minutes of :

Warm-Up / «D.R.O.M.»

 

B] Strenght

Deadlift

5 sets of 3 reps

 

Time cap: 20 minutes

Note: Build over the sets

 

C] 10-15-20-25-20-15-10 for time:

kettlebell swings @ 24/20

box jumps @ 24/20

 

A] 10 - 15 Minutes of :

Warm-Up / «D.R.O.M.»

 

B] Emom 90 seconds for 15 minutes of:

 

2 power snatch + 1 overhead squat

 

Note: Build over the course

 

C] Amrap 12 minutes:

5 overhead squats @ 135/95

10 pull-ups

rest 2 minutes

Amrap 3 minutes:

burpees

 

Note: post 2 scores.

 

 

A] 10 - 15 Minutes of :

Warm-Up / «D.R.O.M.»

 

B] Workout 15.5

 

27-21-15-9 for time of:

calories row

thrusters @ 95/65

 

 

A] 10 - 15 Minutes of :

Warm-Up / «D.R.O.M.»

 

B] Strength

Squat clean and split jerk

5 sets of 1.1.1

 

Note: reset between each lift

Time cap: 20 minutes

 

C] For time:

100 calories row

50 toes-to-bar

30 thrusters @ 115/75

 

Time cap: 20 minutes

 

A] 10 - 15 Minutes of :

Warm-Up / «D.R.O.M.»

 

B] Strength

Front squat

5 sets of 5 reps

 

Time cap: 20 minutes

 

C] Amrap 15 minutes:

21 wall-balls @ 20/14

15 burpees

9 chest-to-bar pull-ups

 

 

A] 10 - 15 Minutes of :

Warm-Up / «D.R.O.M.»

 

B] Strength

Floor press

5 sets of 10 reps

 

Time cap: 20 minutes

 

C] Benchmark "DT"

 

5 rounds for time:

 

12 deadlifts @ 155/105

9 hang power cleans @ 155/105

6 push jerks @ 155/105

 

Time cap: 20 minutes

 

 

 

A] 10 - 15 Minutes of :

Warm-Up / «D.R.O.M.»

 

B] Skills

Every minute on the minute for 10 sets:

5 power snatch @ 75/55

5 chin-ups stricts

5 jumping squats

 

Note: Work on efficiency 

 

C] 2 rounds for time of:

60 box jumps @ 24/20

30 power snatch @ 115/75

 

Time cap: 20 minutes

 

A] 10 - 15 Minutes of :

Warm-Up / «D.R.O.M.»

 

B] Open workout 15.4

8-minute AMRAP:


3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 ha...

 

 

A] 10 - 15 Minutes of :

Warm-Up / «D.R.O.M.»

 

B] Overhead squat

5 sets of 3 reps

 

Time cap: 20 minutes

 

C] 30-20-10 of:

Burpees

Toes-to-bar

Shoulder to overhead @ 155/105

 

 

A] 10 - 15 Minutes of :

Warm-Up / «D.R.O.M.»

 

B] Skills

Emom 10 minutes:

Minute 1: 4-6 turkish get-ups*

Minute 2: 12-15 v-ups

 

Note: *work on technique

 

C] Team wod :

In team of two amrap 20 minutes

50 doubles-unders

75 box jumps @24/20

50 double-unders

75 kettlebell swings @24/2...

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