Strength:4 sets of: 10 Front Squats @ 65% of Clean 15 Goblet Squats (1.5/1 pood) 20 Air Squats WOD: 21 minute EMOM: Min 1: 20 KB Swings (1.5/1 pood) Min 2: 20 KB Lunges (Goblet Position) Min 3: 40 Double Unders
Skill:Rope climb technique x 10 minutes WOD: For time: 1 Legless Rope Climb or 2 Rope Climbs 50 Calorie row 1 Legless Rope Climb or 2 Rope Climbs 40 Cal Row 1 Legless Rope Climb or 2 Rope Climbs 30 Cal Row 1 Legless Rope Climb or 2 Rope Climbs 20 Cal Row 1 Legless […]
Strength:Every 3 minutes for 18 minutes (6 sets): 2 Cleans + 1 Clean + Jerk @80% 1RM *Squat Cleans WOD: For time: 21-15-9 Hang Power Clean & Jerk (115/85#) Burpee C2B Pull-Up
Skill:3 sets x 5 reps each arm Turkish get ups *build if you can, rest as needed. WOD: 15 minute AMRAP: 5 KB Deadlifts (2/1.5 pood; 1 KB in each hand) 5 Sit-ups 200m run 10 Deadlifts 10 Sit-ups 200m run Etc…
Strength:Every 2 minutes for 6 minutes (3 sets): Strict Press x 5 reps Immediately into, Every 2 minutes for 6 minutes (3 sets): Push Press x 3 reps Immediately into, Every 2 minutes for 6 minutes (3 sets): Push Jerk x 3 reps **Build to as heavy as possible for all three movements. WOD: “Engine […]
Buy In:5 Rounds of: 5 Burpees 5 Muscle Snatch (Bar) Mobility: Snatch Warm-Up Strength: Every 2 minutes for 12 minutes (6 sets): Snatch x 1.1.1 at 80% of 1RM *Every failed set perform 10 Burpees WOD: For time: 20 Snatches (75/55#) 5 Burpees Over Bar *rest 1 min 15 Snatches 10 Burpees Over Bar *rest […]
Strength:20 minutes to establish a heavy: High Hang Power Clean + Hang Power Clean + Power Clean (work on barbell cycling & efficient movement) WOD: 50 clusters @ 65% of today’s heavy *Everytime you break perform 50 Double Unders
Skill:14 minute EMOM: Even Min: 2 Bar muscle ups Odd Min: 8 HSPU Immediately into, 16 minute AMRAP: Row for Calories *Every 3 minutes perform 10 KB thruster @ 1.5/1 pood
Strength:Back Squat 5 sets x 5 reps *build today’s heavy WOD: Every 2 minutes for as long as you can perform: 10 Clean and Jerks Men (#): 95-115-135-155-175-195 Women (#): 65-85-105-125-145-165
Skill:Kipping on Rings x 20 reps Kipping on Bar x 20 reps (Hollow then Arch = 1 rep) WOD: “Ledesma” 20 minute AMRAP: 5/3 Parallette HSPU (6” Deficit) 10 Toes Through Rings 15 Med Ball Cleans (20/14#) Scaled Option: A. Regular HSPU Toes 2 Bar Med Ball Cleans B. Box HSPU Hanging […]
