A] Warm-up

 

B] Every 90 seconds, for 15 minutes:

Clean complex

 

2 squat clean + 1 power clean

 

Note: build over the sets

 

C] Wod

5 rounds for time:

 

5 squat clean @ 155/105

10 burpees over bar

5 chest-to-bar pull-ups

 

1 min rest after each rounds

 

A] Warm-up

 

B] Strength

20 minutes to find...

 

3 reps max of power clean

 

Note: touch & go

 

C] Wod

For time:

 

5 clean & jerk @ 135/95

400m run

10 clean & jerk @ 135/95

700m run

15 clean & jerk @ 135/95

1000m run

 

A] Warm-up

 

B] Strength

Overhead squat

 

5 sets of 5 reps

 

Note: build over the sets

 

C] Wod

Amrap 15 minutes:

 

25 calories row

10 ketllebell swings @ 32/24

25 thrusters 75/55

 

A] Warm-up

 

B] Every 90 seconds, for 15 minutes:

Press complex

 

2 shoulder press + 2 push-press

 

Note: build over the sets. Focus on form.

 

C] Wod

10-9-8-7-6-5-4-3-2-1 for time:

 

push-press @ 135/95

toes-to-bar

* 20 double-unders after each sets *

A] 15 Minutes

Warm-up

 

B]Strength

Deadlift

 

10-8-6-4-2

 

Note: try to go heavy at every sets

 

C] Wod

3 rounds for time:

 

35 wall-balls @ 20/14

5 deadlifts @ 275/205

400m run

 

A] 15 Minutes

Warm-up

 

B]Strength

20 minutes to find...

1 rep max of Snatch

 

Note: choose between power or squat

 

C] Wod

Amrap 15 minutes:

 

6 hand stand push-ups

12 squat snatch @ 95/65

18 box jumps @ 24/20

 

A] 15 Minutes

Warm-up

 

B]Emom 90 sec, for 15 minutes

Clean complex

 

1 hang squat clean + 1 split jerk

 

Note: build over the sets.

 

C] Wod

For time:

 

100 abmat sit-ups

60 box jumps @ 24/20

30 front squats @ 135/95

10 burpees pull-ups

100 double-unders

 

 

 

A] 15 Minutes

Warm-up

 

B] Wod

 

Buy-in: 1000m run

 

5 rounds of:

10 power snatch @ 95/65

25 wall-balls @ 20/14

10 toes-to-bar

 

 

Buy-out: 1000m run

 

 

A] 15 Minutes

Warm-up

 

B]Strength

Back squat

 

5 sets of 5 reps

 

Note: build over the sets

 

C] Wod

Amrap 15 minutes:

 

3 thrusters @ 135/95

5 burpees

7 ketllebell swings @ 32/24

 

A] 15 Minutes

Warm-up

 

B]Skills

Emom 12

 

min 1: 6-8 ketllebell snatch

min 2: 12-15 v-ups

min 3: 45 seconds of ring plank

 

 

C] Metcon

21-15-9 for time:

 

deadlift @ 225/155

chest-to-bar pull-ups

calories row

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