Every 90 seconds x 5 rounds 4 power snatch 60% 2 overhead squat 10 double-unders Rest 3 minutes For time – CAP 21 minutes 3 rounds of: 9 power snatch 50% 10m handstand walk 40 double-unders or 100 single-unders Directly into 3 rounds of: 6 squat snatch 60% 10 handstand Прочетете повече…
Every 2 minutes x 5 rounds 3 deadlift (80%) 2 box jump 1 bar muscle-ups Rest 3 minutes 3 rounds for time 30 wall ball (9/6kg.) 20 box jump over 10 deadlift (100/60kg.) 5 bar muscle-ups
Circle Training (Interval Training) 40 seconds ON / 15 seconds OFF 3 rounds of: 16 renegade row (20/10kg.) 6 d-ball cleans Max rope climb 3 rounds of: 20 ring row 10/8 calories row 15 wall ball (9/6kg.) 3 rounds of: 15 pull-ups 10/8 assault bike calories 12 box jump Rest 3 Прочетете повече…
7 minutes to find 1rm Clean Rest 3 minutes For time – CAP 21 minutes 30 power snatch 40 30 cal row 30 hang clean and jerk 40 30 assault bike 30 front squat 30 burpees
Circle Training (Interval Training) 40 seconds ON / 15 seconds OFF 3 rounds of: 6 devil presses (20/10kg.) 15 push ups hand release 15 Toes to bar 3 rounds of: 8 burpee box jump over 20 dips 10/8 calories row 3 rounds of: 10/8 assault bike calories 40 battle rope Прочетете повече…
Practice & techniques 10 minutes 2 handstand push-ups 2 bar muscle-ups 1 power snatch 1 overhead squat Rest 3 minutes Every 3 minutes x 4 rounds 20 jump squat 12 box jump 9 hang power snatch 6 handstand push-ups 3 bar muscle-ups In the remaining time max reps overhead squat RX Прочетете повече…
Circle Training (Interval Training) 40 seconds ON / 15 seconds OFF 3 rounds of: 10 burpee box jump over 15 wall ball (9/6 kg.) 15 abs roller row Rest 3 minutes then 3 rounds of: 40 battle rope 10 shuttle run (10 meters) 16 overhead walking lunges with plate (15/10 kg.) Прочетете повече…
10 minutes practice & techniques 3 power clean 60% 1 split jerk 10 double under Rest 3 minutes For time – CAP 15 minutes 12-9-6-9-12 Thrusters 45/25 Lateral burpees Pull-ups Cash out max double under
Circle Training (Interval Training) 40 seconds ON / 15 seconds OFF 3 rounds of: 6 devil press (20/10kg.) 15 pull-ups 10 cal row Rest 3 minutes then 3 rounds of: 40 battle rope 20 ring row 50 meters sled push Rest 3 minutes then 3 rounds of: 20 barbell row Прочетете повече…
8 minutes practice 3 power snatch 3 handstand push-ups 10 double-unders Rest 3 minutes For time – CAP 18 minutes 3 rounds of: 21 wall ball 18 pull-ups Directly into 3 rounds of: 15 kettlebell swing 12 handstand push-ups Directly into 3 rounds of: 9 deadlift 6 hang power snatch Прочетете повече…
Circle Training (Interval Training) 40 seconds ON / 15 seconds OFF 3 rounds of: 15 ring push-ups 8 burpee box jump over 25 jump squat 3 rounds of: 20 dips 6 devil presses (20/10kg.) 30 jumping lunges 3 rounds of: 40 battle rope 100 meters shuttle run 10/8 calories row Прочетете повече…
5 rounds of: 5 front squat (75%) Rest 1 minutes between sets Rest 3 minutes then AMRAP 18 minutes 200 meters run 6 bar muscle-ups 9 clean and jerk 12 front squat 30 double-unders RX Division (60/35kg.) Scaled Division (45/25kg.)
Circle Training (Interval Training) 40 seconds ON / 15 seconds OFF 3 rounds of: 10 burpees 12 box jump 40 battle rope 3 rounds of: 10 assault bike calories 50 meters shuttle run 15 toes to bar 3 rounds of: 10 calories row 25 jump squat 16 overhead walking lunges with Прочетете повече…
In 8 minutes find your max kg. unbroken set of: 1 power snatch 1 hang power snatch 1 squat snatch Rest 3 minutes then For time – CAP 15 minutes 9-7-5-3 Squat snatch Bar muscle-ups Rest 2 minutes then 9-7-5-3 Sumo deadlift high pull Bar facing burpees RX Division (60/35kg.) Прочетете повече…
Circle Training (Interval Training) 40 seconds ON / 15 seconds OFF 3 rounds of: 20 pull-ups 15 abs roller row 50 meters sled push 3 rounds of: 20 ring row 6 d-ball clean 10/8 assault bike calories 3 rounds of: 6 devil presses (22,5kg./12,5kg. x 2) 15 toes to bar Прочетете повече…
Every 2 minutes x 4 rounds 5 front squat 5 back squat 10 chest to bar pull-ups Work with 70% of 1RM front squat Rest 5 minutes then 3 rounds for time – CAP 15 minutes 50 double-unders 20 toes to bar 15 power cleans 10 thrusters RX Division (50/35kg.) Прочетете повече…
Circle Training (Interval Training) 40 seconds ON/ 15 seconds OFF 3 rounds of: 8 burpee box jump over 15 dumbbell bench press (20/10) 15 wall ball 3 rounds of: 25 dips 40 battle rope 10/8 calories row 3 rounds of: 25 push-ups 15 chin-ups 10/8 assault bike calories Rest 3 Прочетете повече…
EMOM 7 minutes 5 deadlift (60%) 20s handstand wall hold Rest 3 minutes then For time – CAP 18 minutes 3- 6- 9 Deadlift (50%) Wall walk Rest 2 minutes then 9-12-15 Burpee box jump over Push Jerks RX Division (50/25kg.) Scaled Division (40/15kg.)
Circle Training (Interval Training) 40 seconds ON / 15 seconds OFF 3 rounds of: 8 burpee pull-ups 10/8 calories row 40 battle rope 3 rounds of: 12 box jump 15 wall ball 100 meters shuttle run 3 rounds of: 10/8 assault bike calories 5 wall walk 15 toes to bar Прочетете повече…
Practice EMOM 8 minutes 0-1 minute 10 butterfly pull-ups 2-3 minute 20 double-unders Repeat Rest 3 minutes then WOD AMRAP 15 minutes 5-10-15-20…. Wall ball (9/6kg.) Pull-ups Box jump 30 double-unders or 60 single-unders
Circle Training (Interval Training) 40 seconds ON / 15 seconds OFF 3 rounds of: 10/8 calories row 15 pull-ups 6 d-ball clean (50/30) 3 rounds of: 20 ring row 7 devil presses 12 handstand push ups 3 rounds of: 50 meters sled push 15 toes to bar 10/ assault bike Прочетете повече…
7 minutes to find 1 RM Unbroken set of: 3 squat clean 2 front squat 1 jerk Rest 3 minutes then 5 rounds for time – CAP 21 minutes 12 strict hand stand push-ups 9 burpee box jump over 6 squat clean (70%)
Circle Training (Interval Training) 40 seconds ON / 15 seconds OFF 3 rounds of: 20 push-ups hand release 15 dumbbell bench presses (20/10kg.) 15 toes to bar 3 rounds of: 20 ring dips 10 burpee to target 10 calories row 3 rounds of: 15 wall ball (9/6kg.) 10/8 calories assault Прочетете повече…
Emom 7 minutes 3 snatch pull 1 hang power snatch 3 overhead squat Work with 50% Rest 3 minutes then Every 4 minutes x 4 rounds 30 double-unders 7 power snatch 9 lateral burpees 12 toes to bar Rest in the remaining time and increase weight (55/65/75/85%)
Circle Training (Interval Training) 40 seconds ON / 15 seconds OFF 3 rounds of: 8 burpee pull-ups 10/8 calories row 40 battle rope 3 rounds of: 12 box jump 15 wall ball 100 meters shuttle run 3 rounds of: 10/8 assault bike calories 5 wall walk 15 toes to bar Прочетете повече…
10 minutes practice 3 Handstand push ups or deficit Handstand push-ups 3 Butterfly pull ups or chest to bar pull-ups 4 box jump over Rest 3 minutes then 15 minutes AMRAP 10-12-14….. Dumbbells clean Dumbbells jerk Handstand push-ups Pistols Box jump over RX Division – 22,5/15 x 2 Scaled Division Прочетете повече…
Circle Training (Interval Training) 40 seconds ON / 15 seconds OFF 3 rounds of: 10/8 calories row 15 pull-ups 15 wall ball 3 rounds of: 10/8 assault bike calories 20 ring row 16 alternating dumbbell snatch (22,5/12,5kg.) 3 rounds of: 3 rope climb 50 meters sled push 20 barbell row Прочетете повече…
Practice & strength 8 minutes 1 bar muscle-up 1 power snatch 1 squat snatch 1 overhead squat Increase weight Every round (Find your 1RM) Rest 3 minutes then WOD For time – CAP 18 minutes 10-8-6-4-2 Squat snatch Bar muscle-ups 50 double-unders or 100 single-unders Increase weight Every round (50/60/70/80/90%) Прочетете повече…
Circle Training (Interval Training) 40 seconds ON / 15 seconds OFF 3 rounds of: 15 ring pus- ups 8 burpee box jump over 25 jump squat 3 rounds of: 20 dips 6 devil presses (20/10kg.) 30 jumping lunges 3 rounds of: 40 battle rope 100 meters shuttle run 10/8 calories Прочетете повече…
Practice In 7 minutes 3 kipping pull-ups or 3 butterfly pull-ups 2 clusters (80%) 10 double-unders Rest 3 minutes then WOD Fran 21-15-9 Thrusters Pull-ups Rest 3 minutes then 21-15-9 Hang power cleans Toes to bar Total CAP – 15 minutes RX Division (43/30kg.) Scaled Division (30/20kg.)
Circle Training (Interval Training) 40 seconds ON / 15 seconds OFF 3 rounds of: 8 burpee pull ups 10 shuttle run 24 jumping lunges 3 rounds of: 12 dumbbell box step 15 toes to bar 40 battle rope 3 rounds of: 10/8 assault bike calories 10/8 calories row 5 wall walk Прочетете повече…
Strength Every 90 seconds x 5 rounds 3 deadlift (70%) 3 deficit handstand push-ups 20 double-unders Rest 3 minutes AMRAP 18 minutes 5 wall walk 10 deadlift (50%) 15 handstand push-ups 20 box jump over 30 double-unders Rest 1 minutes between rounds
Circle Training (Interval Training) 40 seconds ON / 15 seconds OFF 3 rounds of: 16 renegade row (20/10) 6 d-ball cleans Max rope climb 3 rounds of: 20 ring row 10/8 calories row 15 wall ball (9/6kg.) 3 rounds of: 15 pull-ups 10/8 assault bike calories 12 box jump Rest 3 Прочетете повече…
In 7 minutes find your 1RM of: Power clean and jerk Rest 3 minutes then For time – CAP 15 minutes 3 rounds of: 12 thrusters 15 pull ups Rest 2 minutes then 3 rounds of: 12 box burpee box jump over 15 toes to bar RX Division (60/35kg.) Scaled Прочетете повече…
Circle Training (Interval Training) 40 seconds ON / 15 seconds OFF 3 rounds of: 6 devil presses (20/10kg.) 15 push ups hand release 15 Toes to bar 3 rounds of: 8 burpee box jump over 20 dips 10/8 calories row 3 rounds of: 10/8 assault bike calories 40 battle rope Прочетете повече…
7 minutes EMOM 3 deadlift 3 hang snatch high pull (85%) Rest 3 minutes then 3 rounds for time – CAP 21 minutes: 9 hang power snatch 5 bar muscle-ups 7 overhead squat 4 bar muscle-ups 5 squat snatch 3 bar muscle-ups RX Division (60/35kg.) Scaled Division (40/25kg.) In the Прочетете повече…
Circle Training (Interval Training) 40 seconds ON / 15 seconds OFF 3 rounds of: 10 burpees 12 box jump 40 battle rope 3 rounds of: 10 assault bike calories 50 meters shuttle run 15 toes to bar 3 rounds of: 10 calories row 25 jump squat 16 overhead walking lunges with Прочетете повече…
10 minutes practice 1 squat snatch 1 overhead squat 2 cest to bar pull ups Increase weight every round Rest 3 minutes Every 3 minutes x 4 rounds 4 squat snatch 6 cest to bar pull ups 9 wall ball 12 box jump over RX Division (80/35kg.) Scaled Division (60/25kg.)
Circle Training (Interval Training) 40 seconds ON / 15 seconds OFF 3 rounds of: 15 pull ups 15 wall ball 10/8 assault bike calories 3 rounds of: 20 ring row 7 devil presses (20/10×2) 10/8 calories row 3 rounds of: 8 D-ball clean 50 meters sled push 25 barbell row Прочетете повече…
Emom 7 minutes 3 deadlift (75%) 7 box jump over Rest 3 minutes 5 rounds for time – CAP 10 minutes: 12 deadlift 9 hang power cleans 6 push jerks Rest 2 minutes In 2 minutes max reps thrusters RX Division (70/35kg.) Scaled Division (50/25kg.)
Circle Training (Interval Training) 40 seconds ON / 15 seconds OFF 3 rounds of: 10/8 assault bike cal 20 dips 8 burpee pull-ups 3 rounds of: 10/8 cal row 20 push-ups 40 battle rope 3 rounds of: 15 dumbbell bench press (25/10×2) 15 abs roller row 15 box jump over 3 Прочетете повече…
7 minutes EMOM 3 back squat (75%) 3 strict toes to bar Rest 3 minutes then For time – CAP 18 minutes: 9-6-3-6-9 Power snatch Bar muscle-ups Toes to bar RX Division (70/35kg.) SCALED Division (50/25kg.)
Circle Training (Interval Training) 40 seconds ON / 15 seconds OFF 3 rounds of: 10 burpee box jump over 15 wall ball (9/6 kg.) 15 abs roller row Rest 3 minutes then 3 rounds of: 40 battle rope 10 shuttle run (10 meters) 16 overhead walking lunges with plate (15/10 kg.) Прочетете повече…