A] Warm-up

 

 

B] Strength

Bench press

4 sets of 6 reps

 

1 min rest

 

max clap push-ups

 

C] Wod

For time:

 

50 wall-balls @ 20/14

 

then 3 rounds of:

10 power clean @ 115/75

10 front squats @ 115/75

10 burpees

then...

50 wall-balls @ 20/14

 

 

 

A] Warm-up

 

 

B] Strength

15 minutes to find...

 

1 rep max of push-press

 

C] Wod

Amrap 20 minutes:

 

300m row

15 deadlifts @ 185/135

15 pull-ups

30 sit-ups

A] Warm-up

 

 

B] Strength

 

Deadlift

4 sets of 8 reps

1min rest

4 sets of 12 box jumps @ 30/24

 

C] Wod

4 rounds of 4 minutes / 1 min rest

 

250m row

15 toes-to-bar

max wall-balls @ 20/14 in the remaining time

A] Warm-up

 

 

B] Strength

Push-jerk

 

5 sets of 5 reps

 

Note: load over the sets

 

C] Team wod

For time:

 

400m run

12 thrusters @ 45/35

400m run

12 thrusters @ 75/55

400m run

12 thrusters @ 95/65

400m run

12 thrusters @ 115/75

400m run

12 thrusters @ 135/95

 

 

A] Warm-up

 

 

B] Strength

3 rounds note for time:

 

10 strict pull-ups

20 step-up on a box with a barbell* @ 45/35

10 handstand push-ups

 

Note: * use only one leg to step-up the box

 

C] Wod

For time:

 

30 power clean and jerk @ 135/95

30 calories row

30 burpees facing the bar

 

A] Warm-up

 

 

B] Strength

Back squat

 

2 sets of 5 reps

2 sets of 3 reps

2 sets of 2 reps

 

Note: increase load over the sets

 

C] Wod

Amrap 18 minutes :

 

20 box jumps over @ 24/20

5 overhead squats @ 135/95

15 deadlifts @ 135/95

A] Warm-up

 

 

B] Strength

Every 90 seconds, for 15 minutes:

 

1 squat clean + 1 front squat

 

Note: load over the sets

 

 

C] Wod

2 rounds for time:

 

50 double-unders

400m run

30 kettlebell snatch @ 24/20 *

20 chest-to-bar pull-ups

 

Note: * change arms every 5 reps, the KB dont need t...

A] Warm-up

 

 

B] Strength

Front squat

5-4-3-2-1

 

Handstand push-ups

10-8-6-4-2

 

C] Wod

Amrap 15 minutes:

 

40 front rack lunges @ 75/55

20 toes-t0-bar

20 sumo deadlift high pull @ 32/24

 

 

 

 

A] Warm-up

 

 

B] Wod

For time:

 

1000m row

35 push-press @ 95/65

35 burpees

100 double-unders

 

3min rest

 

100 double-unders

35 burpees

35 push-press @ 95/65

1000m run

A] Warm-up

 

 

B] Strength

15 minutes to find...

 

1 rep max of clean & jerk

 

 

C] Wod

5 rounds for time:

 

400m run

5 thrusters @ 135/95

1 legless rope climb *

 

Note: *scale option is 10 push-ups

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