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…