WOD

For time/ Cap 35″ Cash IN 400m run  Then 5 rounds of: 8 C&J (60/30) 8 Front squat  8 Bar facing burpees  8 Toes to bar  Cash Out 400m run  Every 3rd minute do 30 DU    Best time: 20:40       

For time Cap 40″ 5 rounds of:  10 legless AB cal  10 strict pull ups  10 box jump (30 inch)  Directly into 4 rounds of:  8 devil presses ( 2 x 15kg.)  16 renegade row  16 Cal row  Directly into 3 rounds of:  12 KB snatch  15 HSPU  15 Abs Прочетете повече…

For time / Cap 45″ 5 rounds of: 2″ max AB cal  1″ max RMU  1″ Rest Best score – 34/35/35/35/33 Rest 5″ then 2 rounds of:  125 DU or 300 SU  400m run  50 wall ball   Best time- 41:10 

For time / Cap 45″ 30-25-20 of:  Push ups  Banded chin ups  50 DU or 100 SU Directly into 25-20-15 of:  Dips  2 rope climb  8 Burpee toes to bar  Directly into  20-15-10 of:  DB bench press (20/12,5)  8 x 10m biceps bag carry  Ab Cal    Best time: 39:00  Прочетете повече…

Amrap 30″ 5-6-7-8…. 200m run  Power snatch 60/30 OH squat  BBJO  BMU   

Amrap 30″ 5-6-7-8…. One arm devil presses  One arm db Thruster One arm OH lunges  Same with other arm  10-12-14-16…. Cal row 

For time/ Cap 30″ 24-20-16 of:  Bar row  Barbell row (50/25) Box jump  Directly into  20-16-12 of:  Renegade row  KB snatch  TTB  Directly into  16-12-8  Ab cal  SDHP  Abs roller row  

4 rounds for time/ Cap 30″ 4 wall walk  8 power cleans (60/30) 12 box step  16 pull ups  20 cal row 

For time / Cap 35′ 25-20-15 of:  Cal row  Push ups  American swing  Directly into  20-15-10 of: Wall ball  Dips  Burpees  Directly into  15-10-5 of:  Ab cal  Chin ups  Db bench press   

For time / Cap 30″ 50 Du  21-18-15-12  SDHP (40 kg.)  40 Du  Hang power snatch  30 Du  Handstand push ups   

For time / Cap 30′ Cash in 20 shuttle run  Then 5 rounds of:  4 Bmu  8 Hang power cleans (60/30) 12 Lateral burpees  16 Db snatch (20/12,5) 20 Goblet squat   

For time / Cap 35′ 4 rounds of:  20 push ups  10 Ab cal  Directly into 4 rounds of:  15 wall ball  8 bbjo  Directly into  4 rounds of:  15 dips 10 cal row  Directly into  4 rounds of:  6 devil presses  10 ttb   

For time / Cap 30 ‘ 3 rounds of:  20 Bar row  15 Abs roller row  10 Db box step  Directly into 3 rounds of:  16 Renegade Row  15 Cal row  16 OH dumbbell lunges  Directly into 3 rounds of: 10 Ab cal  15 Wall ball  6 Burpee box jump Прочетете повече…

Amrap 21 minutes 6 Devil presses  8 Db push presses  10 Box jump over  12 Ab cal  15 Pull ups   

For time / Cap 30 minutes 30-20-10  Push ups  Wall ball  3 rope climb  Directly into: 20-15-10  Dips  Chin ups  Burpees  Directly into:  5-4-3  Bmu  10-8-6  Db x 2  box step over  Db C&J    

For time / Cap 35 minutes 10-20-30-40  Cal row  Box jump  5-10-15-20  Power snatch (50/30kg.)  Ctb pull ups  50-60-70-80  DU   

For time / Cap 30 minutes 3 rounds of:  5 wall walk  15 push ups  80 meters bag carry  Directly into 3 rounds of:  10 burpees  15 dips  10 ab cal  Directly into 3 rounds of: 10 db c&j  15 cal row  15 ttb   

Amrap 30 ‘ 30 Deadlift (60/40) 15 BBJO 20 Thrusters (40/25) 15 Lateral burpees  10 SDHP (40/15) 15 Burpee pull ups   

Amrap 20′  12 AB cal  30 DU  9 BFB  30 DU  6 Power snatch (50kg.)   

For time / Cap 30′ 21-18-15 of:  Pull ups Db Thrusters (2×15kg.)  V-ups  Directly into 18-15-12 of:  TTB  Barbell row (50kg.)  Cal row  Directly into  15-12-9 of:  Box jump  Kb snatch (24kg.)  Abs roller row     

For time Cap 20′ 45 AB cal  12 Deadlift (53kg.) 9 hang power clean 6 shoulder to overhead  Rest 3 minutes  30 AB cal  2 rounds of:  12 Deadlift (53kg.) 9 hang power clean 6 shoulder to overhead  Rest 3 minutes  15 AB cal  3 rounds of:  12 Deadlift (53kg.) Прочетете повече…

For time / Cap 30′ 3 rounds of:  20 push ups  10 bbjo 5 bmu  Directly into 3 rounds of:  15 dips  10 ab cal  3 legless rope climb  Directly into 3 rounds of:  10 db c&j  10 shuttle run  15 cal row   

For time / Cap 25′ 10 rounds of: 10 Cal row  5 Lateral burpees over the rower  Then, Directly into 5 rounds of:  5 Power snatch (60kg.)  10 Box Jump over  15 HSPU     

For time / Cap 30 minutes 3 rounds of:  15 Cal row  10 lateral burpees  10 Box jump  Directly into  3 rounds of:  10 Cal AB  15 Dips  15 TTB  Directly into  3 rounds of:  10 shuttle run  15 Push ups HR  15 Abs roller row   

  Amrap 23′ Cash In  300m run  Then 10 barbell lunges (50kg.)  10 ring pull ups  5 BBJO  5 rope climb  10 wall ball     

Every 5 minutes x 5 rounds 15 BJO  12 Pull ups  9 AB Cal  6 Power snatch (60/40)  3 BMU  1 Rope climb   

For time / Cap 30’ 3 rounds of: 20-16-12  Cal row  Barbell row  KB snatch  Directly into  3 rounds of: 15-12-9  AB Cal  Pull ups  Wall ball  Directly into 3 rounds of:  12-9-6 Devil Press  DB lunges  Abs roller row   

6 rounds for time  Cap 21′ 1 Cluster (90/50kg.) 6 burpees + shuttle run 6 meters  50 DU  10 BMU     

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