A] 10 - 15 Minutes of :

Warm-Up / «D.R.O.M.»

 

B] Strength

Floor press

 

5 sets of 5 reps

 

Note: build over the sets. 20 minutes

 

 

C] 3 rounds for time:

 

400m run

30 push-ups

20 pull-ups

 

A] 10 - 15 Minutes of :

Warm-Up / «D.R.O.M.»

 

B] For time:

 

2 rounds of:

5 power clean @ 95/65

5 front squats @ 95/65

5 thrusters @ 95/65

 

25 toes-to-bar

 

2 rounds of:

10 power clean @ 115/75

10 front squats @ 115/75

10 thrusters @ 115/75

 

25 toes-to-bar

 

2 round of:

15 power clean...

A] 10 - 15 Minutes of :

Warm-Up / «D.R.O.M.»

 

B] Skills

Emom 16 minutes

 

min 1: 6-10 strict pull-ups

min 2: 40-50 double-unders

min 3: 5 deadlifts @ heavy load

min 4: rest

 

 

C] Amrap 15 minutes:

 

15 wall-balls @ 20/14

15 box jumps @ 24/20

15 kettlebell swings @ 32/24

A] 10 - 15 Minutes of :

Warm-Up / «D.R.O.M.»

 

B] Strength

Overhead squat

 

5 sets of 5 reps

 

Note: build over the sets. start from the ground. 20 minutes

 

 

C] 4 rounds for time:

18 burpees

9 power snatch @ 95/65

9 overhead squats @ 95/65

A] 10 - 15 Minutes of :

Warm-Up / «D.R.O.M.»

 

B] Every 90 seconds, for 15 minutes

Clean complex

 

2 power clean + 2 split jerk

 

Note: build over the sets

 

 

C] For time:

100m row

5 push-press @ 75/55

200m row

10 push-press @ 75/55

300m row

15 push-press @ 75/55

400m row

20 push-p...

A] 10 - 15 Minutes of :

Warm-Up / «D.R.O.M.»

 

B] Strength

Back squat

5 sets of 3 reps

 

Note: build over the sets. 20 minutes

 

 

C] 5 rounds for time:

 

30 double-unders

7 hang power snatch @ 95/65

14 toes-to-bar

 

A] 10 - 15 Minutes of :

Warm-Up / «D.R.O.M.»

 

B] Deadlift

5 min to ramp-up for the wod

 

 

C] Hero wod ''Lumberjack 20''

 

20 deadlifts @ 275/185

400m run

20 kettlebell swings @ 32/24

400m run

20 overhead squats @ 115/75

400m run

20 burpees

400m run

20 chest-to-bar pull-ups

400m run

20...

A] 10 - 15 Minutes of :

Warm-Up / «D.R.O.M.»

 

B] Strength

Push-press

5 sets of 5 reps

 

Note: build over the sets. 20 minutes

 

 

C] 3 rounds for time:

 

30 wall-balls

400m run

15 power clean @ 95/65

15 pull-ups

 

A] 10 - 15 Minutes of :

Warm-Up / «D.R.O.M.»

 

B] Every 90 seconds, for 15 minutes

Snatch complex

 

1 power snatch + 2 overhead squats

 

Note: build over the sets

 

 

C] In team of two :amrap 20 minutes

 

20 power snatch @ 115/75

20 burpees over bar

60 air squats

 

 

A] 10 - 15 Minutes of :

Warm-Up / «D.R.O.M.»

 

B] Skills

Emom 16 minutes

 

min 1: 10 box step-up with barbell front rack @ 95/65 (knee level)

min 2: 40-50 double-unders

min 3: 60 sec of plank

min 4: rest

 

 

C] For time:

100 kettlebell swings @ 32/24 *

 

* each break = 15 box jumps @...

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