A] Warm-up

B] Strength

Every minute on the minute for 12:

min 1: 50 double-unders

min 2: 45 seconds plank

min 3: 10-15 sumo deadlift high pull

C] Wod

4 rounds for time:

400m run

15 thrusters @ 95/65

15 box jumps @ 30/24

A] Warm-up

B] Strength

Bench press

5 sets of 8 reps

Note: load over the sets

C] Wod

Amrap 15 minutes:

5 push-press @ 135/95

10 push-ups

15 overhead sit-ups @ 25/15

A] Warm-up

B] Wod

3 rounds for time:

30 wall-balls @ 20/14

30 pull-ups

30 burpees

1000m row

A] Warm-up

B] Strength

Every 90 seconds for 15 minutes :

1 squat clean + 1 hang squat clean + 1 split jerk

Note: load over the sets

C] Wod

21-15-9 for time:

power clean @ 135/95

ring dips

400m run/row between sets

A] Warm-up

B] Strength

Push-press

5 sets of 5 reps

Note: load over the sets

C] Wod

30-20-10

thrusters @ 75/55

toes-to-bar

A] Warm-up

B] Strength

20 minutes to find

1 rep max of front squat

C] Wod

For time:

400m row

10 front squat @ 155/105

10 handstand push-ups

400m row

8 front squats @ 155/105

8 handstand push-ups

400m row

6 front squats @ 155/105

6 handstand push-ups

400m row

4 front squats @ 155/105

4...

A] Warm-up

B] Strength

5 sets of :

1 high hang power snatch + 1 mid hang power snatch + 1 power snatch + 3 overhead squats

Note: load over the sets to a heavy one. Touch & go

C] Wod

Amrap 15 minutes:

2-4-6-8-10...

power snatch @ 95/65

wall-ball @ 20/14

box jumps over @ 24/20

A] Warm-up

B] Strength

Every 90 seconds for 15 minutes:

15 double-unders + 3 deadlifts

Note: load over the sets

C] Wod

4 rounds of 4 min work / 2 min rest

8 deadlifts @ 225/155

8 pull-ups

16 kettlebell swings @ 24/20

max burpees in the remaining time

Note: score is the total of t...

A] Warm-up

B] Wod ''Loredo''

6 rounds for time:

24 squats

24 push-ups

24 walking lunges

400m run

C] Extra work

10-15 minutes to practice one mouvement

A] Warm-up

B] Strength

Back squat

4 sets of 5

1 min rest

1 min practice of handstand push-ups*

Note: * try a new scaling option !

C] Wod

Amrap 15 minutes:

10 wall-balls @ 20/14

10 hang power snatch @ 75/55

30 double-unders

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