A] Warm-up

B] Strength

Power clean

5 sets of 1.1.1.

Note: take 5-10 rest between reps. 2 min rest

C] Wod

Amrap 15 minutes:

12 burpees

12 box jumps @ 30/24

8 hang power clean @ 115/75

A] Warm-up

B] Strength

Every 90 seconds, for 15 minutes:

3 push-press 

+ 3-8 strict pull-ups

Note: load over the sets

C] Wod

For time:

60 thrusters @ 95/65

150 double-unders

60 calories row

A] Warm-up

B] Strength

Front squat

5 sets of 4 reps

Note: from ground. power or squat

C] Open wod

Option 1: 11.1

amrap 10 min:

30 double-unders / 15 power snatch @ 75/55

Option 2: 12.3

amrap 18 min:

15 box jumps @ 24/20 / 12 push-press @ 115/75 / 9 toes-to-bar

Option 3: 15.2

Every...

A] Warm-up

B] Strength

Bench press

10-8-6-4-2

Note: load over the sets. Do your warm-up before de first set

C] Wod

For time:

1000m row

then 3 rounds of:

20 power snatch @ 95/65

10 ring dips OR handstand push-up*

Note: * choose the movement you need to practice in a wod

A] Warm-up

B] Strength

Every 2 minutes for 20 min:

3 power clean + 10 burpees over bar

Note: load over the sets

C] Wod

Amrap 15 minutes:

5-10-15-20-25...

wall-balls @ 20/14

kettlebell swings @ 24/20

pull-up

A] Warm-up

B] Strength

In 15-20 minutes built to a heavy complex:

1 hang squat snatch + 1 squat snatch + 1 overhead squat

C] Wod:

For time:

30 jumping alternate lunges

10 deadlifts @ 275/185

30 jumping alternate lunges

8 deadlifts @ 275/185

30 jumping alternate lunges

6 deadlifts...

A] Warm-up

B] Death by...

one of the movement below:

-pull-up / chest-to-bar

- toes-to-bar

-ring dip

-handstand push-up

First minute 1 rep, second min 2 rep... and so on. Time cap 15 minutes

Note: choose a movement you think you can go around the 7-8-9 minutes

C] Wod

3 rounds fo...

A] Warm-up

B] Strength

Shoulder press

5 sets of 6 reps

Double-unders

5 sets of 50 reps

Note: no rest berween the two movements. 2 min rest after the set

C] Wod

Amrap 17 minutes:

20 calories row

10 (5-5) kettlebell snatch @ 24/20

20 push-up

A] Warm-up

B] Strength

Clean and jerk

5 sets of 1.1.1

Note: take 5-10 seconds rest between reps. 2-3min rest between sets

C] Wod

For time:

36 handstand push-up

36 calories row

24 hang power clean @ 115/75

24 bar facing burpees

12 front squat @ 185/125

12 bar muscle-up*

Note: * 16 c...

A] Warm-up

B] Strength

Deadlift

5 sets of 5 reps

Note: load over the sets

C] Wod

5 rounds for time:

50 double-unders

30 abmat sit-ups

10 thrusters @ 95/65

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