A] Warm-up

 

 

B] Every 90 seconds, for 15 minutes:

Clean complex

 

2 squat clean + 2 split jerk

 

Note: build over the sets

 

C] Wod

For time :

 

1000m row

50 toes-to-bar

40 wall-balls @ 20/14

30 power clean @ 135/95

20 clap push-ups

10 bar muscle-ups *

 

* replace the bar muscle-ups by...

 

A] Warm-up

 

 

B] Skills

Every minute on the minute for 12:

 

min 1: 6-8 dumbell snatch

min 2: 5-10 strict chin-ups

min 3: 20 sit-ups

min 4: 45 sec plank

 

 

C] Wod

Amrap 18 minutes:

 

3 power snatch @ 135/95

20 box jumps @ 24/20

12 kettlebell swings @ 32/24

 

A] Warm-up

 

 

 

B] Strength

Deadlift

 

5 sets of 5 reps

 

Note: load over the sets

 

 

C] Wod

3 rounds for time:

 

100 double-unders

15 front squats @ 155/105

15 burpees over bar

 

A] Warm-up

 

 

B]Strength

Floor press / bench press

 

5 sets of 8 reps

 

Note: build over the sets

 

 

C] Hero wod '' Randy ''

 

75 power snatch @ 75/55

 

 

A] Warm-up

 

 

B]Skills

Every minute on the minute for 12 :

 

min 1: 40 double-unders

min 2: 8-10 pistols 

min 3: 3 wall-climbs

 

C] Wod

For time :

 

50 burpees

25 deadlifts @ 185/135

50 wall-balls @ 20/14

25 deadlifts @ 185/135

50 sit-ups

 

A] Warm-up

 

 

B]Strength

Thruster

 

5 sets of 3 reps

 

Note: build over the sets

 

C] Wod

Amrap 15 minutes:

 

3 pull-ups

3 box jumps @ 24/20

3 thrusters @ 95/65

6 pull-ups

6 box jumps @ 24/20

6 thrusters 95/65

9..

9..

9..

 

and so on !!!

 

A] Warm-up

 

 

B] Emom 90 seconds, for 15 minutes

Clean complex

 

3 power clean and jerk 

 

Note: build over the sets. Touch and go

 

C] Wod

5 rounds for time: 

 

14 toes-to-bar

7 power clean @ 135/95

7 shoulder to overhead @ 135/95

 

A] Warm-up

 

 

B] Strength

Overhead squat

 

5 sets of 5 reps

 

Note: build over the sets

 

C] Wod

21-18-15-12-9-6-3 for time:

 

wall-balls @ 20/14

kettlebell swings @ 32/24

push-ups

 

 

A] Warm-up

 

 

B] Skills

Every minute on the minute for 12:

 

min 1: 5-10 strict pull-ups

min 2: 6 hang power snatch @ 75/55

min 3: 45 seconds plank

 

C] Wod

3 rounds for time:

 

25 box jumps @ 24/20

25 toes-to-bar

15 power snatch @ 115/75

then...

1000m run

 

Note: do 3 rounds then go r...

 

A] Warm-up

 

 

B] Hero wod '' McGhee ''

Amrap 30 minutes

 

5 deadlifts @ 275/185

13 push-ups

9 box jumps @ 24/20

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