WOD (Workout Of The Day)

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 […]

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 […]

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:  […]

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 […]

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:  […]

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 […]

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 […]

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/ […]

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 […]

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 […]

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 […]

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 […]

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 – […]

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 […]

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 […]

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 […]

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 […]

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 […]

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 […]

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 […]

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 […]

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 […]

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 […]

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 […]

REST DAY Active recovery: Run Row Hike Sleep