Strength 3 rounds of: 10 bench press (60%) 10 seconds ring hold on the top 10 seconds ring hold on the bottom Skills 10-15 minutes practice rope climb & handstand push ups Conditioning: Circle Training 40 seconds ON / 15 seconds OFF 3 rounds of: 15 ring push ups 8 Прочетете повече…
Technique 3 rounds of: 2 power clean 2 squat clean 1 push jerk 1 split jerk work with 70% practice and skill 15 minutes handstand push ups WOD Amrap 15 minutes 15 calories row 10 burpee over the rower 5 cluster 3 bar muscle ups work with 60% of 1RM Прочетете повече…
Practice & Skill bar muscle ups WOD (Cap 18 minutes) 3 rounds of: 30 wall ball 10 burpee box jump over 5 power clean (unbroken ) 3 push jerk work with 70% of power clean Rest 5 minutes then: Core Tabata 3 rounds of: 5 strict toes to bar 10 Прочетете повече…
Strength Emom х 10 rounds 6 Back squat (50%) 3 strict pull ups Practice – Skills Toes to bar Conditioning: Circle Training 40 seconds ON / 15 seconds OFF 3 rounds of: 10/8 Assault bike calories 20 barbell row (50/25) 40 battle rope Rest 3 minutes then: 3 rounds of: Прочетете повече…
Technique 5 rounds of: 1 power clean 1 hang power clean 1 front squat 1 split jerk (50%) Skills – progression 2 bar muscle ups 10 Double unders WOD ( Chipper – Cap 21 minutes ) 30 Calories row 25 assault bike calories 20 pull ups 10 clean and jerk Прочетете повече…
Strength 4 rounds of: 10 bench press (70%) 30 seconds handstand hold 15 seconds chin ups hold Conditioning: Circle Training 40 seconds ON / 15 seconds OFF 3 rounds of: 20 push ups hr 15 wall balls (9/6kg.) 8 box step with dumbbells Rest 3 minutes then: 3 rounds of: Прочетете повече…
Technique & Practice 3 Low Hang power snatch 2 Snatch balance (50%) Skills 10-15 minutes practice 3 butterfly pull ups 5 double unders WOD (Amrap 12 minutes) 1-2-3-4-5…… power snatch overhead squat bar facing burpees Male – 50/35 Female- 25/15 Core 2 rounds of: 20 hollow rocks 30 seconds L-sit Прочетете повече…
Practice & Skill 20 minutes handstand hold handstand walk handstand push ups WOD (Cap – 18 minutes ) 6 rounds for time 6 devil presses (20/10kg.) 8 box step over 10 handstand push ups Core 3 sets of: 30 seconds hanging L- sit hold superman hold extended plank hold rest Прочетете повече…
Practice & skill 10-15 minutes butterfly pull ups rope climb Conditioning: Circle Training 40 seconds ON / 15 seconds OFF 3 rounds of: 10/8 Assault bike calories 15 pull ups 16 renegade row Rest 3 minutes then: 3 rounds of: 10/8 cal row 20 ring row 7 devil presses (17,5/ Прочетете повече…
Technique 5-5-5-5 power cleans (50%) 3-3-3-3 split jerk (50%) Strength: 5-5-5-5 Front squat (50%) WOD (Cap 15 minutes) 21-15-9 AB calories Thrusters Directly into 21-15-9 Power cleans Pull ups Male – 40/30 Female- 25/15 Core Tabata 3 rounds of: 30 seconds ON/ 15 seconds OFF V-ups Butterfly sit ups Hollow Прочетете повече…
Strength Bench press 3 x 5 (60%) 3 x 4 (70%) 3 x 3 (80%) 3 x 2 (90%) Practice 10 minutes Double under Conditioning: Circle Training 40 seconds ON / 15 seconds OFF 3 rounds of: 10/8 Assault bike calories 15 wall balls (9/6kg.) 20 overhead lunges with plate Прочетете повече…
10 minutes to find your PB power snatch squat snatch Skill handstand hold toes to bar WOD every 2 minutes x 8 rounds 12 wall ball 9 toes to bar 6 power snatch (50%) The score is the slowest round Core 3 rounds of: 10 abs roller row 15 hollow Прочетете повече…
Strength 5-5-5-5 strict chest to bar pull ups 10-10-10-10 1 arm dumbbell row Practice – Skills every 90 seconds x 6 rounds 3 toes to bar 1 rope climb Conditioning: Circle Training 40 seconds ON / 15 seconds OFF 3 rounds of: 10/8 Assault bike cal 15 pull ups 40 Прочетете повече…
Practice & Technique Emom x 8 rounds 0-1 6 snatch deadlift high pull 1-2 6 hang power snatch 2-3 3 power snatch 3-4 3 squat snatch Repeat Work with 50 % of PB Practice & Skill – 10 minutes 1 Rope climb 20 double under WOD For time (Cap – Прочетете повече…
Strength Emom x 6 minutes 6 bench press (70%) Emom x 5 minutes 10 strict chin ups Practice 10 minutes handstand hold toes to bar Conditioning: Circle Training 40 seconds ON / 15 seconds OFF 3 rounds of: 20 dips 12 burpees 10/8 calories row Rest 3 minutes then: 3 Прочетете повече…
Strength Front squat 2 x 10 (50%) 2 x 6 ( 70%) 2 x 2 (90%) Practice Emom x 6 rounds 1 power clean 1 squat clean 1 split jerk Work with 70% of 1 RM power clean WOD 20-15-10-5 Thruster toes to bar 50 double under increase weight every Прочетете повече…
Practice & skill 15-20 minutes bar muscle ups double unders WOD 3 rounds for time ( Cap 18 ) 30 Calories row 20 box jump 10 bar muscle ups 5 wall walk Core 2 rounds of: 20 abs roller row 30 butterfly sit ups 30 seconds hanging L-sit hold
Strength 3 rounds of: 10 one arm dumbbell row 20 triceps pulldown 20 back extension Rest 5 minutes, then Skills 10-15 minutes practice 20 seconds handstand hold 10 double unders Rest 5 minutes, then Conditioning: Circle Training 40 seconds ON / 15 seconds OFF 3 rounds of: 15 pull ups Прочетете повече…
Strength 3 x 3 cluster (50%) 3 x 2 cluster (70%) 2 x 1 cluster (90%) 1 x 1 cluster (100%) Practice 10 minutes butterfly pull ups WOD Every 90 seconds x 10 rounds 5 thruster 5 box jump in the remaining time max reps pull ups Rest 30 seconds Прочетете повече…
Strength 4 rounds of: 6 bench press (70%) 6 chin ups 10 seconds chin ups hold Rest 5 minutes, then Skills 10-15 minutes practice rope climb handstand hold Rest 5 minutes, then Conditioning: Circle Training 40 seconds ON / 15 seconds OFF 3 rounds of: 15 ring push ups 10 Прочетете повече…
Practice and Technique every 60 seconds x 3 rounds 4 hang power snatch then every 60 seconds x 3 rounds 4 power snatch then every 60 seconds x 3 rounds 3 hang squat snatch Work with 50 % Rest 5 minutes, then WOD 2 rounds for time ( Cap 16 Прочетете повече…
REST DAY Active recovery: Run Row Hike Sleep
REST DAY Active recovery: Run Row Hike Sleep
Strength 3 x 5 Back squat (60) 3 x 4 Back squat (70) 3 x 3 Back squat (80) Rest 5 minutes, then Practice and skill 10-15 minutes bar muscle ups WOD 6 rounds for time (Cap – 15 minutes ) 12/10 assault bike calories 9 box jump 6 bar Прочетете повече…
10 strict pull ups 10 one arm dumbbell row 20 triceps pulldown Rest 5 minutes, then Skills 10-15 minutes practice 1 rope climb 10 double unders Rest 5 minutes, then Conditioning: Circle Training 40 seconds ON / 15 seconds OFF 3 rounds of: 15 pull ups 10 calories row 40 Прочетете повече…
Strength Emom x 5 rounds of: 7 deadlift ( 70%) Rest 5 minutes, then Practice and skill 10- 15 minutes 3 toes to bar handstand hold Rest 5 minutes, then WOD Every 4 minutes x 4 rounds 18 toes to bar 15 deadlift (50%) 12 burpee box jump over 9 Прочетете повече…
Strength 3 rounds of: 10 bench press (60%) 20 seconds ring hold on the top 20 seconds ring hold on the bottom Rest 5 minutes, then Skills 10-15 minutes practice rope climb Rest 5 minutes, then Conditioning: Circle Training 40 seconds ON / 15 seconds OFF 3 rounds of: 15 Прочетете повече…
Practice Every 90 seconds x 6 rounds unbroken set of: 1 power snatch 1 hang power snatch 1 squat snatch 1 hang squat snatch Work with 70% of power snatch Rest 5 minutes, then Skill 10 minutes practice handstand hold Rest 5 minutes, then WOD 2 rounds for time Cap-18 Прочетете повече…
REST DAY Active recovery: Run Row Hike Sleep
REST DAY Active recovery: Run Row Hike Sleep
Skills – practice 10 – 15 minutes Bar muscle ups Double unders Rest 5 minutes, then WOD For time (Cap 18 minutes) 12-9-6-3 power clean & jerk (60%) front squat bar muscle ups between every exercise do 30 double-unders increase weight every round (60-70-80-90% of 1RM power clean) Rest 5 Прочетете повече…
Strength 3 rounds of: 10 dumbbell row 20 triceps pulldown Rest 5 minutes, then Skills 10-15 minutes practice 1 rope climb 3 toes to bar Rest 5 minutes, then Conditioning: Circle Training 40 seconds ON / 15 seconds OFF 3 rounds of: 15 pull ups 2 rope climb 40 battle Прочетете повече…
Technique 4 rounds of: 2 power snatch 2 squat snatch 2 overhead squat work with 70% Rest 5 minutes, then Strength 3 rounds of: 7 back squat (70%) 2 legles rope climb Rest 5 minutes, then WOD 5 rounds for time ( Cap 18 minutes ) 7 Devil presses ( Прочетете повече…
Strength 3 rounds of: 10 bench press (70%) 30 seconds handstand hold 15 seconds chin ups hold Rest 5 minutes, then Skills 10-15 minutes practice handstand walk Rest 5 minutes, then Conditioning: Circle Training 40 seconds ON / 15 seconds OFF 3 rounds of: 20 push ups hr 15 wall Прочетете повече…
Technique 4 rounds of: 2 power clean 2 squat clean 1 push jerk 1 split jerk work with 70% Rest 5 minutes, then Strength 3 rounds of: 7 front squat (70%) 7 strict presses (70%) Rest 5 minutes, then WOD Amrap 15 minutes 15 calories row 10 burpee over the Прочетете повече…
Strength deadlift 2 x 5 (60%) 2 x 4 (70%) 2 x 3 (80%) 2 x 2 (90%) 1 x 1 ( 100%) every set do 10 seconds ring hold (upper position ) 10 seconds ring hold ( lower position ) Rest 5 minutes then: Skills 10- 15 minutes Practice Прочетете повече…
Strength Back squat 2 x 5 (60%) 2 x 4 (70%) 2 x 3 (80%) 2 x 2 (90%) every set do 5 strict pull ups Rest 5 minutes then: Practice – Skills every 90 seconds x 6 rounds 3 toes to bar 1 rope climb Rest 5 minutes then: Прочетете повече…
Technique 5 x 1 power snatch (60 %) 4 x 1 power snatch (70 %) 3 x 1 power snatch (80 %) 2 x 1 power snatch (90 %) Rest 5 minutes then: Skills 10-15 minutes practice 3 butterfly pull ups 10 double unders Rest 5 minutes then: Metcon Every Прочетете повече…
Strength Bench press 3 x 5 (60%) 3 x 4 (70%) 3 x 3 (80%) 3 x 2 (90%) Rest 5 minutes then: Practice 10 minutes Handstand walk 10/8 Assault bike calories 15 wall balls (9/6kg.) 20 overhead lunges with plate Rest 3 minutes then: 3 rounds of: 10/8 calories Прочетете повече…
Technique 5 x 1 power clean & jerk (60 %) 4 x 1 power clean & jerk (70 %) 3 x 1 squat clean & jerk (80 %) 2 x 1 squat clean & jerk (90 %) Rest 5 minutes then: Strength: 3-3-3-3 Front squat (80%) 2-2-2-2 Strict presses (80%) Прочетете повече…
Technique 5 rounds of: 1 power clean 1 squan clean 1 push jerk (50%) Rest 3 minutes then: 5 rounds of: 1 power power snatch 1 snatch balance 1 squat snatch (50%) Rest 5 minutes then: Skills Every 2 minutes x 6 rounds Practice 2 bar muscle ups 10 Double Прочетете повече…
Strength 5-5-5-5 Back squat (60%) 10-10-10-10 1 arm dumbbell row Rest 5 minutes then: Practice – Skills every 90 seconds x 6 rounds 3 toes to bar 1 rope climb Rest 5 minutes then: Conditioning: Circle Training 40 seconds ON / 15 seconds OFF 3 rounds of: 10/8 Assault bike Прочетете повече…
Technique 5-5-5-5 Low Hang power snatch 3-3-3-3 Overhead squat (50%) Rest 5 minutes then: Skills 10-15 minutes practice 3 butterfly pull ups 5 double unders Rest 5 minutes then: Metcon Wod (Amrap 15 minutes) 1-2-3-4-5…… power snatch overhead squat bar facing burpees 20 double unders or 40 single unders Male Прочетете повече…
Strength 5-5-5-5 Bench press (60%) 5-5-5-5 Chin ups Rest 5 minutes then: Practice 10 minutes Handstand walk Rest 5 minutes then: Conditioning: Circle Training 40 seconds ON / 15 seconds OFF 3 rounds of: 10/8 Assault bike cal 20 push ups hand release 20 jumping lunges Rest 3 minutes then: Прочетете повече…
Technique 5-5-5-5 Low Hang power cleans (50%) 3-3-3-3 Push presses (50%) Rest 5 minutes then: Strength: 5-5-5-5 Front squat (50%) 3-3-3-3 Strict presses (50%) Rest 5 minutes then: Metcon Wod (Cap 15 minutes) 21-15-9 AB calories Thrusters Directly into 21-15-9 Power cleans Pull ups Male – 40/30 Female- 25/15 Rest 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 (50/20kg.)
Total CAP – 25 minutes 5 rounds of: 12 deadlift (100/45kg.) 12 pull ups Directly into 4 rounds of: 9 hang power cleans (70/35kg.) 9 lateral burpees Directly into 3 rounds of: 6 push jerk (60/30kg.) 6 front squat
7 minutes practice 1 power clean 2 front squat 3 deficit handstand push ups increase weight every round rest 3 minutes then for time – Cap 30 minutes 400 meters run 300 meters row 10 handstand push ups 5 front squat 400 meters run 400 meters row 12 handstand push Прочетете повече…
Practice 10 minutes 3 clean and jerk 4 pistols 1 rope climb Rest 3 minutes For time – CAP 18 minutes 4 rounds of: 10 clean & jerk and (50/25kg.) 16 pistols 3 rope climb
7 minutes practice 10 double-unders 3 power snatch 1 toes to bar Rest 3 minutes For time – CAP 18 minutes From 1 to 10: Hang power snatch (40/25kg.) Box jump over Toes to bar 20 double-unders
For time – CAP 25 5 rounds of: 12 deadlift 45% 12 pull-ups Directly into: 4 rounds of: 9 hang power cleans (60/35kg.) 9 lateral burpees Directly into: 3 rounds of: 6 push jerk (60/30kg.) 6 front squat
7 minutes practice 5 back squat 70% 3 handstand push-ups Rest 3 Minutes For time – CAP 15 Minutes 21-15-9 Thrusters 45/25kg. Pull-ups In the remaining time AMRAP 10 assault bike calories 10 handstand push-ups
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…
Form time – CAP 18 minutes 4 rounds of: 16 one arm dumbbell snatch 10 overhead lunges left arm right leg 10 overhead lunges right arm left leg 10 handstand push-ups 10 box jump over RX Division (22.5/15kg.) SCALED Division (17.5/10kg.)
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 4 sled push Rest 3 minutes then 3 rounds of: 48 dumbbell clean 10/8 Прочетете повече…
For time – CAP 15 minutes 30 power snatch 30 double unders 20 overhead squats 40 double unders 10 bar muscle-ups 50 double unders In the remaining time MAX reps burpee pull-ups RX Division (50/25kg.) SVALED Division (40/15kg.)
Circle Training (Interval Training) 3 rounds of: 15 dumbbell bench press 4 wall walk 40 battle rope Rest 3 minutes then 3 rounds of: 5 burpee box jump 20 push-ups 15 toes to bar Rest 3 minutes then 3 rounds of: 20 ring dips 10/8 assault bike calories 15 wall ball Прочетете повече…