A] Warm-up

 

 

B] Strength

Every 90 seconds, for 15 minutes:

 

1 deadlift + 1 power clean + 1 hang power clean

 

Note: build over the sets

 

 

C] Wod

3 rounds for max reps:

 

1 min : max calories row

1 min : max box jumps @ 24/20

1 min : max hang power clean @ 135/95

1 min : max wall-b...

A] Warm-up

 

 

B] Strength

Bench press

 

5 sets of 10 reps

 

Note: load over the sets

 

C] Wod

5 rounds for time:

 

10 ketlebell swings @ 32/24

15 overhead squats @ 95/65

30 double-unders

A] Warm-up

 

 

B] Strength

5 sets of:

 

1 squat clean + 3 split jerk

 

Note: load to a heavy set

 

C] Wod

Amrap 15 minutes:

 

40-30-20-10 of:

wall-balls @ 20/14

 

20-15-10-5 of:

chest-to-bar pull-ups

 

in the remaining time: max power snatch @ 95/65

 

A] Warm-up

 

 

B] Wod

3 rounds for time:

 

20 toes-to-bar

20 deadlifts @ 205/145

20 burpees

 

Time cap: 20 minutes

 

C] Strength

20 minutes to find...

 

1 rep max of back squat

 

 

A] Warm-up

 

 

B] Strength

Snatch complex

Every 90 seconds, for 15 minutes:

 

3 burpees over bar

1 squat snatch + 1 power snatch

 

C] Wod

Amrap 15 minutes:

3-6-9-12-15-18...

 

thrusters @ 95/65

box jumps @ 24/20

sit-ups

A] Warm-up

 

 

B] Strength

Deadlift

 

5 sets of 5 reps

 

Note: load over the sets

 

 

C] Wod

27-21-15-9 for time:

 

calories row

hang power clean @ 135/95

 

A] Warm-up

 

 

B] Skills

3 rounds not for time:

 

5 muscle-ups / 10 chest-to-bar pull-ups / 10 ring dips / 15 pull-ups / 15 toes-to-bar

10 alternate turkish get-ups

50 double-unders

 

Note: for the gymnastic work, choose one you need more practice

 

C] Wod

Amrap 15 minutes:

 

9...

A] Warm-up

 

 

B] Strength

Power clean

 

5 sets of 3 reps

 

Note: load over the sets

 

C] Team wod (2)

For time:

 

100 burpees

100 thrusters @ 95/65

100 calories row

A] Warm-up

 

 

B] Benchmark

Barbara

5 rounds for time:

 

20 pull-ups

30 push-ups

40 sit-ups

50 air squats

 

Note: rest exactly 3 min between sets

 

A] Warm-up

 

 

B] Strength

Every 2 min for 12 min:

 

3 front squats + 12 air squats

 

Note: build over the sets for a heavy 3 reps

 

C] Wod

21-15-9 for time:

 

squat clean @ 135/95

kettlebell swings @ 32/24

 

then...

 

1250m row

 

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