A] 10 - 15 Minutes of :

Warm-Up / «D.R.O.M.»

 

B] Strength

Every 2 minutes for 16 minutes:

 

 

push-press+push jerk+split jerk

 

Note: build over the sets

 

 

C] Amrap 15 minutes:

3 push-press @ 115/75

3 toes-to-bar

20 double-unders

 

Note: each round completed add 3 reps ONLY for the...

A] 10 - 15 Minutes of :

Warm-Up / «D.R.O.M.»

 

B] Strength

Floor press

5 sets of 3 reps

 

Note: 20 minutes time cap 

 

 

C] 21-15-9 for time:

clean & jerk @ 135/95

400m run after each sets

A] 10 - 15 Minutes of :

Warm-Up / «D.R.O.M.»

 

B] Strength

Power snatch

5 sets of 1.1.1

 

Note: 20 minutes time cap & take 10 seconds between lift

 

 

C] 5 rounds for time:

 

20 wall-balls @ 20/14

5 power snatch @ 115/75

5 overhead squats @ 115/75

 

A] 10 - 15 Minutes of :

Warm-Up / «D.R.O.M.»

 

B] Strength

Front squat

5 sets of 2 reps

 

Note: 20 minutes time cap & go heavy

 

 

C] Amrap 15 minutes:

2 rounds of: 

3 front squats @ 185/135 (from ground)

6 burpees over bar

 

then

 

400m run

 

A] 10 - 15 Minutes of :

Warm-Up / «D.R.O.M.»

 

B]Team wod (of 2)

 

Buy in: 150 overhead lunges @ 25/15

700m run with plate (each)

 

10 rounds:

 

15 box jumps @ 24/20

15 pull-ups

15 thrusters @ 95/65

 

Note: time cap end of class

 

 

 

 

A] 10 - 15 Minutes of :

Warm-Up / «D.R.O.M.»

 

B] Skills

Emom 12 minutes:

min 1: 10 shoulder press @ heavy load

min 2: 12 push-ups plate @ 45

min 3: 15 jumping squats

min 4: 45 seconds max sit-ups

 

 

C] 2 rounds for time:

20 kettlebell swings @ 32/24

1000m row

20 push-press @ 115/7...

A] 10 - 15 Minutes of :

Warm-Up / «D.R.O.M.»

 

B] Emom 90 sec, for 15 minutes

Clean complex

 

2 power clean + 1 hang squat clean

 

Note: build over the course

 

 

C]Amrap 15 minutes:

5 ring dips

7 squat clean @ 115/75

9 toes-to-bar

 

 

 

A] 10 - 15 Minutes of :

Warm-Up / «D.R.O.M.»

 

B] Strength

Deadlift

5 sets of 2 reps

 

Note: Build over the sets. 20 minutes

 

 

C] Amrap 16 minutes:

10 toes-to-bar

10 wall-balls @ 20/14

10 kettlebell swings @ 24/20

 

*every 2 minutes 3 deadlifts @ bodyweight

* start with deadlift

 

 

 

 

A] 10 - 15 Minutes of :

Warm-Up / «D.R.O.M.»

 

B] 20 minutes to find the heaviest set of:

 

1 clean + 3 push jerk

 

Note: From power or squat clean

 

 

C] 5 rounds for time:

 

6 clean & jerk @ 135/95

200m run

15 box jumps @ 24/20

200m run

 

A] 10 - 15 Minutes of :

Warm-Up / «D.R.O.M.»

 

B] Emom 90 sec, for 15 minutes

Snatch complex

 

1 power snatch + 1 squat snatch + 1 overhead squat

 

Note: build over the course

 

 

C]Benchmark ''Cindy''

Amrap 20 minutes:

 

5 pull-ups

10 push-ups

15 air squats

 

 

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