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SIAMO APERTI 7 GIORNI SU 7
ORARIO CLASSI
DA LUNEDI A VENERDI:
7:00/9:30/13:00
16:30/18:00/19:00/20:00
SABATO: 10:00/15:00
DOMENICA: 10:00
ORARIO OPEN BOX:
DA LUNEDI A VENERDI DALLE 7:00 ALLE 21:00
SABATO DALLE 10:00 ALLE 11:00
DALLE 15:00 ALLE 16:00
DOMENICA DALLE 10:00 ALLE 11:00
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OPEN workout 21.1
Teams of 2
10 Rounds (each)
300/250m Row sprint
-You go, I go-
15 min AMRAP:
25/20 Cal Assault Bike
15 Double DB Front squat
15 Handstand push ups
15 Double DB Front squat
15 Handstand push ups
21-15-9
Pull ups
15-12-9
Bar Facing Burpees
Rest 5:00
21-15-9
Toe to bar
15-12-9
Bar Facing Burpees
10 Rounds:
1 Squat Snatch
3 Power Clean & Jerk
30 Double Unders
Team Wod
@0:00
3 Rounds:
30/22 Cal Row
30 Push Ups
@15:00
3 Rounds:
35 Abmat Sit Ups
30 American Kettlebell Swings
@30:00
For Time:
30 Squat Clean Thrusters
Time Cap @ 42:00
20 min EMOM:
Min 1: 72 Double Unders
Min 2: 12 Alt Single Arm DB Devil’s Press
Min 3: Max Reps Box Jump
Min 4: Rest
WEIGHTLIFTING
Squat Clean
5×3
WOD
“REGIONALS 16.3”
104 Wall Ball Shots (20/14)
52 Pull ups
3 sets of:
3 Rounds
16/14 Cal Row
10 Deadlifts 80/60 Kg
-Rest 3:00 b/t set-
WEIGHTLIFTING
3 Position Snatch 5×3
WOD
“15 min CHIPPER”
“See you at the Bar” 🍻
WOD
Every 2 minutes (10 sets)
18 Wall Balls (20/14)
36 Double Unders
WEIGHTLIFTING
3 Position Clean
5×3
WOD
12 min AMRAP:
2-4-6-8-10…
Deadlifts 100/70 kg
Double DB STOH 22.5/15 Kg
V-ups
For Time:
100/80 Cal Assault Bike
125 Air Squats
ACCESSORY
4 Rds:
10 Floor Press (70-80% of 1RM)
12 Bodyweight ring Rows
WEIGHTLIFTING
3 Position Snatch
5×3
WOD
For time:
15-12-9
Thrusters 62/43 kg
Strict Pull Ups or Ring Rows
Team of 2
30 min AMRAP:
15/12 Cal Row
15 Push Ups
15 Hang Cleans 35/25 kg
Partner Workout
WEIGHTLIFTING
Push Jerk 5×3
WOD
Open 17.1
For Time:
10-20-30-40-50
Dumbell Snatches 22.5/15 kg
*15 Burpee Box jump overs dopo ogni round
(24”/20”)
5 Rds:
35 DU
6 Power Cleans
35 DU
20 Push ups
WEIGHTLIFTING
Power Clean + Hang Clean + Clean
4×3
WOD
3 Sets:
27-21-15
Wallballs
21-15-9
Row Calories
-2min rest b/t set-
5 min AMRAP:
12/9 Cal Assault Bike
10 Toe to bars
-Rest 1 min-
5 min AMRAP:
12/9 Cal Assault Bike
5 Burpees Pull ups
-Rest 1 min-
5 min AMRAP:
12/9 Cal Assault Bike
10 Toes to bar
5 Bar Muscle ups
WEIGHTLIFTING
Power Snatch + Hang Snatch + Full Snatch
5×2
WOD
12:00 AMRAP:
20 Power Clean & Jerk
15 Power Snatches
10 Thrusters
Team workout
WEIGHTLIFTING
Squat Clean + Hang Clean
5 x 2
WOD
3 Rounds:
10 OHS
50 Double Unders
-Straight into-
3 Rounds:
10 Thrusters
50 Double Unders
Partner Workout
2 sets:
20/15 Cal Assault Bike
25 AMSU
20/15 Cal Assault Bike
20 Deadlifts (80/60)Kg
20/15 Cal Assault Bike
20 Toes to bar
-Rest 5:00 b/t set-
WEIGHTLIFTING
Snatch Pull + Squat Snatch 5×4
2 Snatch Pulls + 2 Squat Snatch:
-2 sets @ 73% of 1RM Snatch
-3 sets @ 78% of 1RM Snatch
*1 Set every 90 Seconds*
WOD
Task Tabata
10 Rounds:
3 Power Snatches
3 Burpees Over the Bar
3 Power Clean & Jerk
3 Burpees Over the Bar
2 Sets:
12 min partner AMRAP:
2000m Row
90 Wall Balls (20/14)
20 RMU
Max Burpees box jump Over (24”/20”)
-Rest 6:00 b/t set
For Time:
21-15-9
Overhead Squats
Chest to bar
-Rest 5:00-
For Time:
45 Overhead Squats
45 Chest to bar
WEIGHTLIFTING
Power Clean + Hang Clean + Clean
5 x 2
WOD
(6 Sets)
2:00 AMRAP:
20/15 Calories Assault Bike
Max Distance Farmer Carry
-Rest 1:00 between sets-
For time:
50/40 Cal Row
75 DU
35 Handstand Push ups
75 DU
20 Deadlifts 125/85 Kg
75 DU
35 Handstand push ups
75 DU
50/40 Cal Row
WEIGHTLIFTING
Power Snatch + Hang Squat Snatch + Squat Snatch
5 x 3 complex
-2×3 @70% of max Squat Snatch
-3×3 @75% of max Squat Snatch
*1 set every 90 seconds*
WOD
10 min AMRAP:
15 Wall Balls (20/14)
5-10-15-20. . .
Toe to Bar
6 Rounds
12 Double DB/KB Power Cleans 22.5/15 kg
12 Double DB/KB Push Press
24 Abmat Sit Ups
WOD
27-21-15-9
Assault Bike Calories
15-12-9-6
Strict Handstand Push ups
-Rest 5:00-
27-21-15-9
Assault Bike Calories
Toes to Bar
“TOP GUN”
For Time:
400 Double Unders
50 Alt DB Devil’s Presses
60 Dumbbell Front Rack Lunges
Teams of 2 (1:1 Work:Rest)
50/40-40/32-30/24-20/15-10/8
Calories Assault Bike
WEIGHTLIFTING
2 Position Clean (Floor + Hang) 5×2
1 Squat Clean + 1 Hang Squat Clean
*Rest 90 sec b/t set*
METCON
4 Rounds:
20 Pull-ups
20 Abmat Sit Ups
10 Thrusters 50/35 Kg
10 Rounds:
16/14 Calories Row
12 Alt DB Hang Clean & Jerk 22.5/15 Kg
8 Burpees over the Rower
WEIGHTLIFTING
Snatch Pull + Squat Snatch 5×4
1) 2 Snatch Pulls + 2 Squat Snatch
*Rest 90 Seconds b/t set
WOD
15:00 AMRAP (Team of 2)
5 Strict Pull Ups (each)
10 Synchro Push Ups
“EXCALIBUR”
by Coach Alberto
Buy-in:
100 Double Unders
15-12-9
Deadlifts 100/70 Kg
Ring Dips
-Rest 3:00-
12-9-6
Deadlifts 100/70 Kg
Ring Muscle Ups
Cash-Out:
100 Double Unders
WEIGHTLIFTING
Power Clean + Hang Squat Clean + Squat Clean
5 x 1
-2 sets x 1+1+1 reps @72.5% 1 RM Clean
-3 sets x 1+1+1 reps @77.5% 1 RM Clean
*1 set every 90 sec
**Aumentiamo il carico in % rispetto alla settimana precedente
WOD
10 Rounds:
10 BB Floor Press
10 BB Front Squats
*BB weight 60/40 Kg
WOD
AMRAP 20 Min (Teams of 2)
M/M-2000 Row
F/F-1600m Row
M/F-1800m Row
-in remaning time-
Max Rounds of: (I Go, You Go)
20 Burpees Box Jump Over (24/20)
10 Power Snatches 60/40 Kg
3 Rounds
25 HSPU
20 Back Rack BB Lunges
25 Pull-ups
20 Back Rack BB Lunges
*Barbell weight 40/30 kg
WEIGHTLIFTING
Power Snatch + Hang Snatch + Squat Snatch
5×3
-2 sets x 1+1+1 reps @ 72.5% 1RM Snatch
-3 sets x 1+1+1 reps @ 77.5% 1RM Snatch
*one set every 90 seconds
WOD
3 sets
30/20 Cal. Assault Bike
30 Alt. DB/KB Hang Clean & Jerk 22.5/15 kg
30 Box Jump Over (20”)
-Rest 2:00 b/t set-
*Row or Ski-Erg 43/29 Cal.
OPEN 11.5
20 Minute AMRAP
5 Power Cleans 65/45 Kg
10 Toes to bar
15 Wall Balls 20/14 lbs
*Scaled version:
20 Minute AMRAP
5 Power Cleans 50/35 kg
10 Hanging Knee raise
15 Wall Balls 20/14 lbs
Part A
10 min AMRAP
10 Toes to Bar
15m Handstand Walk (7.5mx2)
-Rest 10 min-
Part B
10 min AMRAP
1,1,2,2,3,3,4,4…
Bar Muscle Ups
Power Clean & Jerk 80/60 Kg
WEIGHTLIFTING
Power Clean + Hang Squat Clean + Squat Clean
5 x 1
-2 sets x 1+1+1 reps @70% 1 RM Clean
-3 sets x 1+1+1 reps @75% 1 RM Clean
*1 set every 90 sec
METCON
5 Rds For Time:
10 Deadlifts 100/70 Kg
15 Hand Stand Push Ups
METCON
10 min EMOM:
200/175m Row
-Rest 2:00-
10 min EMOM:
5 Power Snatch 50/35 Kg
*Weight must be Touch and Go
**Scale weight as needed
-Rest 2:00-
10 min EMOM:
10 Bar Facing Burpees
METCON
Team of 2
200 Wall Balls 20/14 Lbs.
175 Syncro AMSU
75 Syncro HR Push Ups
*Wall Balls “I go you go” style
*Time Cap: 30 min
WEIGHTLIFTING
Power Snatch + Hang Snatch + Squat Snatch
5×3
-2 sets x 1+1+1 reps @ 70% 1RM Snatch
-3 sets x 1+1+1 reps @ 75% 1RM Snatch
*one set every 90 seconds
METCON
10-9-8-7-6-5-4-3-2-1
American Kettlebell Swing 24/16 kg
30 Double Unders
*Time Cap: 10 min
**sub DU with 60 Single Unders
METCON
4 sets (new set every 10 min)
15/12 Cal. Assault Bike
12 Thrusters (40/30)kg
15/12 Cal. Assault Bike
9 Thrusters (40/30)kg
15/12 Cal. Assault Bike
6 Thrusters (40/30)kg
METCON
For Time
200 Double Unders
40 Deadlifts 100/70 kg
80/65 Cal Row
40 Deadlifts 100/70 kg
200 Double Unders
3 ROUNDS
12 Chest to bar Pull-ups
9 Burpees over the bar
6 Front Squats (80/60)kg
-Rest 5:00-
FOR TIME
36 Chest to bar Pull-ups
27 Burpees over the bar
18 Front Squats (80/60)kg
WEIGHTLIFTING
Power Clean+Hang Squat Clean+Squat Clean
5 x 1 (1 set Every 2 minute)
-2 sets x 1+1+1 reps @65% 1 RM Clean
-3 sets x 1+1+1 reps @70% 1 RM Clean
CONDITIONING
Time Trial
2000 m Row
*record the score for future reference
2 SETS
25/20 Cal Assault Bike
25 Push Ups
30 Alternating Step Ups (24/20)
100 Double Unders
30 Alternating Step Ups (24/20)
25 Push Ups
25/20 Cal Assault Bike
-Rest 3:00 between sets-
3 SET (Every 5:00 min)
5 Squat Cleans (60/40)
4 Squat Cleans (70/50)
3 Squat Cleans (80/55)
2 Squat Cleans (90/60)
1 Squat Cleans (100/70)
*Pesi in KG
**Scalare i pesi se necessario dando priorita’ assoluta alla forma corretta del movimento
For Time
Row 1,6 km
50 Wall Balls 20/14 lbs
50 Hollow Rocks
Row 1 km
50 Hollow Rocks
50 Wall Balls
Row 1,6 km
WARM UP
4 rounds, not for time of:
50” min of jogging, biking, or rowing or SU or JJs
7 shoulder pass throughs, pvc pipe
7 inchworm push-ups
7 squats
7 sit-ups
LIMITED
For time:
Run, 1 mi or 150 DU or SU or JJs
50 Jumping Air Squats
50 Hollow Rocks
Run, 800 m or 125 DU or SU or JJs
50 Hollow Rocks
50 Jumping Air Squats
Run, 1 mi or 150 DU or SU or JJs
NO EQUIPMENT
For time:
Run, 1 mi or 150 or JJs
50 Jumping Air Squats
50 Hollow Rocks
Run, 800 m or JJs
50 Hollow Rocks
50 Jumping Air Squats
Run, 1 mi or 150 JJs
WARM UP
4 rounds, not for time of:
1 min of jogging, biking, rowing, single unders, JJs
8 jumping air squats (start slow)
5 inchworm push-ups
1 Turkish get-up, R arm
1 Turkish get-up, L arm
LIMITED EQUIPMENT
AMRAP 20′
Shuttle Sprint, 200 m (4x 50 m) or 12/8 cal bike or 50” of SU
10 Dumbbell Swings
8 Burpees
NO EQUIPMENT
AMRAP 20′
Shuttle Sprint, 200 m (4x 50 m) or 40” of SU or 30 JJs
10 Glute Bridges
8 Burpees
Happy New Year!
DIVIDE AS YOU LIKE
80 Push Ups
80 air squats
80 sit ups
80 box step ups
Then Straight into
21-15-9
Thruster 40/30 kg
Pull-up
HAPPY NEW YEAR !
WARM UP
Not for time:
1x Burgener warm-up with empty bar or PVC
— then —
3 rounds, not for time of:
30” JJs
5 air squats
5 good mornings
5 shoulder pass throughs, pvc pipe
5 push ups
— then —
1x Burgener warm-up with empty bar or PVC
LIMITED EQUIPMENT
Happy New Year!
DIVIDE AS YOU LIKE
80 Push Ups
80 air squats
80 sit ups
80 tuck jumps / box jumps
Then Straight into FRAN
21-15-9 reps, for time of:
Dumbbell Thruster, 50/35 lbs
Pull-up / DB ROWS / ring rows
NO EQUIPMENT
Happy New Year!
DIVIDE AS YOU LIKE
80 Push Ups
80 air squats
80 sit ups
80 tuck jumps / box jumps
Then Straight into
3 rounds for time of:
Run, 400 m or 80 DU / SU / JJs
Step Lunges, 20
See You 2020…
3 ROUNDS
20 DL 40/25 kg
20 Burpees
20 FLoor Press 40/25
20 Jumps over the BB
20 Power Snatch 40/25
20 SU
WARM UP
3 rounds
7 glute bridges
7 push ups
7 plank to pike
7 good mornings
7 PVC Pass Through
8 side lunges
20 JJs
LIMITED EQUIPMENT
3 rounds
20 DB DL
20 Burpees
20 DB FLOOR PRESS
20 Jumps over the DB
20 DB Power Snatch
20 SU
NO EQUIPMENT
3 rounds
20 AIR SQUATS
20 Burpees
20 PUSH UPS
20 Lateral Jumps
20 Glute Bridges
20 SU or 20 JJs
WOD
10 rounds
30 Double Unders
5 Hang Power Cleans 60/40 kg
5 V-ups
+ surprise
WARM UP
4 rounds, not for time of:
1 min of jogging, biking, or rowing
7 shoulder pass throughs, pvc pipe
7 power cleans, empty barbell or pvc pipe
7 bent over rows, empty barbell or pvc pipe
7 front squats, empty barbell or pvc pipe
7 sit-ups
LIMITED EQUIPMENT
10 rounds for time of:
30 Double Unders
6 Dumbbell Hang Power Cleans
5 V-ups
NO EQUIPMENT
10 rounds for time of:
Jumping Jack, 30 secs
6 V-ups
WOD
7 ROUNDS
21 Sit-ups
Handstand Walk 7 m
3 GTOH 60/45 kg
WARM UP
2 rounds, not for time of:
50 jumping jacks
7 pvc pass throughs
10 push-ups
10 sit-ups
15 sec handstand hold against wall
6 shoulder taps (3 per side)
7 good mornings
1x Burgener warm-up with empty bar or PVC
LIMITED EQUIPMENT
7 rounds for time of:
21 Sit-ups
Handstand Walk, 7 m / 30 Sec HSH / DBs HOLD 30 sec
5 Dumbbell GTOH
NO EQUIPMENT
7 rounds for time of:
21 Sit-ups
Handstand Walk, 7 m / 30 Sec HSH
5 Tuck Jumps
WOD
Every 2:30 x 8 rounds
5 tempo Front squat 2-2-2-1
WOD OUTDOOR
Every 2:30 x 8 rounds
5 tempo Front squat 2-2-2-1
WARM UP
3 mins of JR
then
2 rounds, not for time of:
16 high knees
10 lateral lunges (5 per side)
16 butt kicks
10 squats (squat therapy style)
10 good mornings
10 glute bridges
5 broad jumps
LIMITED EQUIPMENT
Tempo DBs squat (2 2 2 1)
4 4 4 4 4 4 4
rest 2.30 in between sets
NO EQUIPMENT
2 rounds for quality of:
40 Step Lunges
50 Air Squats
WARM UP
1 min of static run and 1 mins of SU (or jumping taps)
then
3 rounds, not for time of:
2 x 50 m shuttle run (start slow) 25 sec static run
8 air squats
8 stiff legged deadlifts, empty barbell or pvc
8 glute bridges
5 inchworm push-ups
5 good mornings
4 broad jumps
LIMITED EQUIPMENT
4 rounds for time of:
24 Dumbbell Deadlifts or 12 DL 100/70
12 Ring Dips or Chair Dips
Shuttle Run, 200 m (4x 50 m) or 40 SU/DU
NO EQUIPMENT
4 rounds for time of:
24 Glute Bridges
12 Broad Jumps
Shuttle Run, 200 m (4x 50 m) or 40 SU/DU
WARM UP
Not for time:
1 min of jogging, biking, or rowing or JJ
5 shoulder pass throughs, pvc pipe
5 scap pull-ups or push up position scapular activations
5 kip swings or plank to pike
5 ring rows or pull-ups or push-up
1x Burgener warm-up with empty bar, PVC
1 min of jogging, biking, or rowing or JJ
5 shoulder pass throughs, pvc pipe
5 scap pull-ups or push ups
5 kip swings or plank to pike
5 ring rows or pull-ups or push-up
1x Burgener warm-up with empty bar, PVC
1 min of jogging, biking, or rowing or JJ
5 shoulder pass throughs, pvc pipe
5 scap pull-ups or push up position scapular activations
5 kip swings or plank to pike
5 ring rows or pull-ups or push-up
LIMITED EQUIPMENT
Death By Dumbbell Thruster With a continuously running clock perform:
1 Dumbbell Thruster, in the first 1 min 2 Dumbbell Thrusters, etc*
Then 5 MINS rest and
“Death By” – Strict Pull-ups : 1 rep + 1 rep / 1 min
Death By Strict Pull-up With a continuously running clock perform
1 Strict Pull-up in the first 1 min 2 Strict Pull-ups in the second 1 min 3 Strict Pull-ups in the third 1 min*
*When you fail, continue for the remaining time with the reps gained – 5
NO EQUIPMENT
Death By AirThruster With a continuously running clock perform:
2 Air Thruster in the first 1 min 2 Air Thruster in the 2nd etc*
Then 5 MINS rest and
“Death By” – Push up HR : 2 rep + 2 rep / 1 min*
When you fail, continue for the remaining time with the reps gained – 5
WOD
4 ROUNDS
Run 400 m
Dumbbell Farmers Carry 22,5/15 kg 100 m
Handstand Walk 10 m
WARM UP
3 rounds, not for time of:
25 jumping jacks
10 pvc pass throughs
8 push-ups
15 handstand hold against wall – pike hold
6 shoulder taps (3 per side) / shoulder tap from plank
LIMITED
4 rounds for time of:
Run, 400 m / 80 DU / 100 Su / 100 Tap Tap
Dumbbell Farmers Carry, 100 metri or Dumbbell Step Lunges 25
Handstand Walk, 10 m or Handstand Hold 30 Secs
NO EQUIPMENT
4 rounds for time of:
Run, 400 m / 80 DU / 100 Su / 100 Tap Tap
Handstand Walk, 10 m or Handstand Hold 30 Secs
WOD
Every 3 mins for 30 mins do:
12/8 ROW Calories
WOD OUTDOOR
Every 3 mins for 30 mins do:
12/8 ROW Calories
WARM UP
3-4 mins of jogging, biking, or rowing followed by…
4 rounds, not for time of:
10 high knees
10 butt kicks
6 jumping air squats
30 secs of biking, rowing, or 50 m run or 20 Jumping Jacks
30 secs of rest
LIMITED/ NO EQUIPMENT
Each for time:
Run: 10x 100 m
Or
10x 10 Tuck Jumps
Rest 1-1
WOD
Overhead Squat
2-2-2-2-2-2-2
WOD OUTDOOR
Every 2’ 10 Rounds
2 OHS
WARM UP
2 rounds, not for time of:
50 double unders or Su or JJs
8 Good mornings
1x Burgener warm-up with empty bar or PVC
LIMITED EQUIPMENT
For quality – 4 rounds of:
R Arm Dumbbell Overhead Lunge, 10 m
Rest 1 min
L Arm Dumbbell Overhead Lunge, 10m
Rest 1 min
— then — 4 rounds of:
10 R Arm Dumbbell Shoulder Press
10 L Arm Dumbbell Shoulder Press
Rest 2 mins
NO EQUIPMENT
For quality:
Walking Lunge, 150 m or 75 Step Lunges
Handstand Hold, 2 mins or in Pike Position
50 Hollow Rocks
WOD
Row Cal
Russian Kettlebell Swing 32/24kg
GHD Sit-up
Burpee Box Jump Over 24/20 in
WOD OUTDOOR
4 ROUNDS
Run 400 m
18 Gluten Bridges
18 V-Ups
18 Burpees
WARM UP
4 rounds, not for time of:
1 min of jogging, biking, rowing, static run, su etc…
8 walking lunge steps
5 inchworm push-ups
5 good morning
1 Turkish get-up, L-arm
1 Turkish get-up, R-arm
LIMITED EQUIPMENT
4 rounds for time of:
Run, 400 m or 80 DU/SU
18 Russian Dumbbell Swings
18 V-ups
18 Dumbbell Facing Burpees
NO EQUIPMENT
4 rounds for time of:
Run, 400 m or 80 DU/SU
18 Glute Bridges
18 V-ups
18 Burpees
WARM UP
Not for time:
1 min of rowing, biking, or jogging or static run
1x Burgener warm-up with empty bar or PVC
1 min of jumping jacks
1x Burgener warm-up with empty bar or PVC
1 min of rowing, biking, or jogging or static run
LIMITED EQUIPMENT
2 intervals, each interval for time, of:
50 Double Unders
15 Dumbbell Push Press
Dumbbell Step Lunge, 16
Run, 400 m –
Dumbbell STEP Lunge, 16
15 Dumbbell Push Press
50 Double Unders
Rest 3 mins between each interval
NO EQUIPMENT
2 intervals, each interval for time, of:
Jumping Jack, 1 min
10 Handstand Push-ups o pike push ups
Walking Lunge, 25 m o Walking Step Lunges 26
Run, 400 m
Walking Lunge, 25 m Walking Step Lunges 26
10 Handstand Push-ups o pike ups
Jumping Jack, 1 min
Rest 3 mins between each interval.
WOD
For Time
Row 1,6 km
— then —
4 Rounds
25 Push-ups
15 Hang Power Cleans 43/30 kg
15 V-ups
WOD OUTDOOR
For Time
Row 1,6 km
— then —
4 Rounds
25 Push-ups
15 Hang Power Cleans 43/30 kg
15 V-ups
WARM UP
3 rounds, not for time of:
1 min of static run
6 good mornings
8 sit-ups
8 shoulder pass throughs, pvc pipe
8 hang power cleans, empty barbell or PVC
1 Turkish get-ups, R-arm
1 Turkish get-ups, L-arm
LIMITED EQUIPMENT
For time:
Run, 1 mi or 1 mins of static run + 1 min of JJ + 1 min of SU + 1 min of static run
— then —
4 rounds of:
25 Push-ups
15 Dumbbell Hang Power Cleans (si con 2 db)
15 V-ups
NO EQUIPMENT
For time:
Run, 1 mi or 1 mins of static run + 1 min of JJ + 1 min of SU + 1 min of static run
— then —
4 rounds of:
25 Push-ups
15 Tuck Jumps
15 V-ups
WARM UP
2 mins of JR…
then
3 rounds, not for time of:
15 SU
8 air squats
8 stiff legged deadlifts, empty barbell
8 glute bridges
5 inchworm push-ups
5 good mornings
4 broad jumps
LIMITED EQUIPMENT
5 rounds for time of:
Shuttle Run, 200 m (4x 50 m) or 25 DU or SU
10 Dumbbell Facing Burpees
20 Dumbbell Deadlifts
NO EQUIPMENT
3 rounds for time of:
Run, 400 m or 60 DU or 60 SU
40 Air Squats
15 Handstand Push-ups or Pike Push Ups
WOD
FOR TIME
5 Rounds
25 DU
10 Bar Facing Burpees
7 Deadlifts 125/80 kg
WOD OUTDOOR
FOR TIME
5 Rounds
25 DU
10 Bar Facing Burpees
7 Deadlifts 125/80 kg
WARM UP
2 rounds, not for time of:
40 jumping jacks
8 plank to pike
8 air squats
8 shoulder pass throughs, pvc pipe
1x Burgener warm-up with empty bar or pvc
LIMITED EQUIPMENT
3 rounds for time of:
Run, 300 m or 50 JJs
15 Chest-to-bar Pull-ups or 20 push ups HR
7 R/7 L Single Arm Dumbbell Overhead Squats
NO EQUIPMENT
3 rounds for time of:
Run, 400 m or 60 JJs
40 Air Squats
15 Handstand Push-ups or 15 Pike Push Ups or 20 Push-ups HR
WOD
FOR TIME
3 ROUNDS
18/12 Bike Cal
15 CTB
12 OHS 50% 1RM
WOD OUTDOOR
FOR TIME
3 ROUNDS
18/12 Row Cal
20 Push ups HR
12 Overhead Squats 50% 1RM
WOD
Each For Time
Row 5x 500 m
Rest 1:1
WOD OUTDOOR
Each For Time
Row 5x 500 m
Rest 1:1
WARM UP
4 rounds, not for time of:
1 min of static run
8 air squats
8 push ups
5 good mornings
10 jumping jacks
LIMITED/NO EQUIPMENT
Each for time:
- Run: 6x 400 m
or
- 12x 60 DU/SU or JJs
Rest 1:1
WARM UP
3 mins of JR
then
3 rounds, not for time of:
7 good mornings
7 deadlifts, empty barbell
5 hang power cleans, empty barbell
5 front squats, empty barbell
5 shoulder press, empty barbell
LIMITED EQUIPMENT
Dumbbell Single Stiff Legged Deadlift 12-12-12
Single Arm Dumbbell Row 12-12-12
Dumbbell Shoulder Press 12-12-12
Bulgarian Split Squat 12-12-12
Dumbbell Hang Power Clean & Jerk 1 x 30
NO EQUIPMENT
10 RF-ME: Broad Jumps
10 rounds of:
max rep Broad Jumps, 30 secs
Rest 1 min
WOD
Clean & Jerk 1-1-1-1-1-1-1
WOD OUTDOOR
Every 2’ x 24’ (12 rounds)
3 CJs
No touch n go ( drop solo se necessario )
Warm up
2-4 mins of JR
Then
3 rounds, not for time of:
8-10 squats (squat therapy style)
10 glute bridges
3 broad jumps
7 scap pull-ups or push ups
5 ring rows or pull-ups
7 hanging knee raises or sit-ups
Wod limited
4 rounds for time of:
Run, 800 m
20 Jumping Air Squats
7 Dumbbell Thrusters, 50/35 lbs
12 Chest-to-bar Pull-ups or 15 push ups h
12 V-ups
No equipment
4 rounds for time of:
Run, 800 m
35 Jumping Air Squats
15 V-ups
WOD
For Time
200 Double Unders
100 Sit-ups
50 Power Snatches 40/30kg
WOD OUTDOOR
For Time
200 Double Unders
100 Sit-ups
100 Dumbbell Power Snatches 22,5/15 kg
WARM UP
Not for time:
30 secs of jumping jacks
10 hollow rocks
5 good mornings
1x Burgener warm-up with empty bar or PVC
30 secs of jumping jacks
10 sit-ups
5 good mornings
1x Burgener warm-up with empty bar or PVC
30 secs of jumping jacks
10 hollow rocks
5 good mornings
LIMITED EQUIPMENT
For time:
200 Double Unders
100 Sit-ups
100 Dumbbell Power Snatches
NO EQUIPMENT
5 rounds for time of:
Jumping Jack, 1 min
25 Sit-ups
25 Glute Bridges
WOD
AMRAP 15’
6 H. P. C. 40/30kg
10 Push-ups
15 Air Squats
WOD OUTDOOR
AMRAP 15’
6 H. P. C. 40/30kg
10 Push-ups
15 Air Squats
WARM UP
3-5 mins of JR & MOBILITY
then
3 rounds, not for time of:
5 good mornings
5 deadlifts, empty barbell or PVC
5 hang power cleans, empty barbell or PVC
5 front squats, empty barbell or PVC
5 shoulder press, empty barbell or PVC
LIMITED EQUIPMENT
AMRAP 15
4 Dumbbell Hang Power Cleans
10 Push-ups
15 Air Squats
NO EQUIPMENT
15 rounds for time of:
10 Push-ups
15 Air Squats
WOD
20 rounds of:
max rep Row Calories 20 secs
Rest 40 secs
WARM UP
JR and Mobility 3 mins
then
4 rounds, not for time of:
10 high knees
10 butt kicks
6 steps lunges
6 lateral lunges
20 jumping tap tap
LIMITED / NO EQUIPMENT
Max rep burpees 20 sec
Rest 40
20 rounds
WOD
Front Squat
2-3-5-10-2-3-5-10
WARM UP
2 rounds, not for time of:
10 jumping air squats
8 good mornings
1x Burgener warm-up with empty bar, PVC or broomstick
LIMITED EQUIPMENT
Dumbbell Front Rack Lunge, 24
Bulgarian Split Squat 3×12,
Dumbbell Front Rack Walking Lunge, 24
NO EQUIPMENT
Walking Lunge, 200 m
or
4 rounds of
30 Step Lunges
Rest 2.00 btw
WOD
3 rounds for time
5 Bar Muscle-ups
Handstand Walk 10 m
15/10 Bike Calories
Rest 5 mins
2 rounds for time of:
5 Bar Muscle-ups
Handstand Walk 10 m
15/10 Bike Calories
WARM UP
3 Rounds Of
20 SU / Jumping Jacks
8 Plank to Pike
5 X Dwarf Walk Forward back 2 2
5 X 2 Steps forward and back Crab Walk
5 push ups
LIMITED
3 rounds for time of:
5 Low Ring Muscle-ups // 10 glute bridges + 10 push ups or 10 ring rows or 5 strict pull up
Handstand Walk, 10 m // 50” min HS HOLD // 15 DB push presses
Run, 200 m or 60 double unders or 30 Jumping Jacks
Rest 5 mins
2 rounds for time of:
5 Low Ring Muscle-ups // 10 glute bridges + 10 push ups or 10 ring rows or 5 strict pull up
Handstand Walk, 10 m // 1 min HS HOLD // 15 DB push presses
Run, 200 m or 60 double unders or 30 Jumping Jacks
NO EQUIPMENT
7 rounds for time of:
30 Jumping Jacks
Handstand Walk, 10 m / HS HOLD 30” / 10 pike push ups
WARM UP
2 rounds, not for time of:
2 mins of rowing, biking, or jogging or 50 jumping jacks
10 good mornings
10 hanging knee raises or sit-ups
5 inchworm push-ups
1x Burgener warm-up with empty bar or PVC
LIMITED EQUIPMENT
12-10-8-6-4-2 reps, for time of:
Dumbbell Facing Burpee
Toes-to-bar or sit ups
Dumbbell Clean & Jerk
- NO EQUIPMENT- !!CHALLENGE !!
4 rounds for time of:
25 Burpees
25 Sit-ups
WOD
For Time
100 Air Squats
25 Strict Pull-ups
75 Air Squats
20 Strict Pull-ups
50 Air Squats
15 Strict Pull-ups
WOD OUTDOOR
For Time
100 Air Squats
50 sit ups
75 Air Squats
40 sit ups
50 Air Squats
30 sit ups
WARM UP
4 rounds, not for time of:
1 min of jogging, biking, or rowing
8 air squats
8 glute bridges (no weight or empty barbell)
5 shoulder pass throughs, pvc pipe
5 scap push up
5 ring rows or 5 push ups
LIMITED EQUIPMENT
For time:
100 Air Squats
25 Strict Pull-ups or 25 ring rows or 25 Push Ups HR or 26 Alt DB rows
75 Air Squats
20 Strict Pull-ups or 20 rings rows or 20 Push Ups HR or 20 Alt DB rows
50 Air Squats
15 Strict Pull-ups or 15 ring rows or 15Push Ups HR or 16 Alt DB rows
NO EQUIPMENT
For time:
100 Air Squats
Plank Hold, 1 min
75 Air Squats
Plank Hold, 1 min
50 Air Squats
Plank Hold, 1 min
WOD
5 ROUNDS
60 Single Unders
15 Kettlebell Swings 24/16 kg
15 Box Jumps 24/20 in
10 Strict HPU
WOD OUTDOOR
5 ROUNDS
60 Single Unders
15 Kettlebell Swings 24/16 kg
15 Box Jumps 24/20 in
10 Stricht hspu / box pike push up
WARM UP
5 rounds, not for time of:
30 secs of jumping jacks
2 ,windmills, R-arm
2 windmills, L-arm
8 jumping air squats
5 inchworm push-ups
LIMITED EQUIPMENT
5 rounds for time of:
60 Single Unders
15 Dumbbell Swings
15 Tuck Jumps
10 Strict Handstand Push-ups or 15 Pike Push Ups
NO EQUIPMENT
5 rounds for time of:
Jumping Jack, 30 secs
30 Glute Bridges
15 Tuck Jumps
10 Strict Handstand Push-ups or 15 Pike Push Ups
WOD
5 intervals, each interval for time, of:
15 Overhead Squats 40/30 kg
Row 500 m
Rest 3 mins between each interval
WOD OUTDOOR
5 intervals, each interval for time, of:
15 Overhead Squats 40/30kg
Row 500 m
Rest 3 mins between each interval
WARM UP
3 rounds, not for time of:
15 Jumping Jacks
16 high knees
16 butt kicks
10 steps lunges
7 good mornings
1x Burgener warm-up with empty bar or PVC
LIMITED EQUIPMENT
5 intervals, each interval for time, of:
8 R/8 L Single Arm Dumbbell Overhead Squats // or 15 BB OHS 40/30
Run, 400 m or 15 Burpees
Rest 3 mins between each interval.
NO EQUIPMENT
4 intervals, each interval for time, of:
50 Air Squats
Run, 400 m or 15 Burpees
Rest 3 mins between each interval.
WOD
15’ AMRAP
30 DU
7 Hand Release Push-ups
5 KTE
WOD OUTDOOR
15’ AMRAP
30 SU
7 Hand Release Push-ups
5 V ups
WARM UP
5 rounds, not for time of:
30 secs of biking, rowing, or running or Jumping Jacks
5 scap push ups
5 push-ups or knee push-ups
5-7 sit-ups
— then —
3 Turkish get-up, R-arm
3 Turkish get-up, L-arm
LIMITED EQUIPMENT and NO EQUIPMENT
AMRAP 15′
20 jumping jacks or 20 single unders
7 Hand Release Push-ups
5 V Ups
WOD
For Time
Deadlift 2-3-4-5-6-7-8…..
HP C&J 2-3-4-5-6-7-8…
50/30 kg
WOD OUTDOOR
For Time
Deadlift 2-3-5-10-2-3-5-10
HP C&J 2-3-5-10-2-3-5-10
50/30 kg
WARM UP
3 rounds, not for time of:
100 m shuttle sprint (2x 50 m, increase the pace each round) or 25 single unders or 25 Jumping Jacks
8 air squats
8 glute bridges
6 good mornings
4 broad jumps
LIMITED EQUIPMENT
Dumbbell Single Stiff Legged Deadlift 12-12-12-12
Single Arm Dumbbell Row 12-12-12-12
Bulgarian Split Squat 12-12-12-12
Plank Hold, 2 mins
NO EQUIPMENT
3 rounds for quality of:
L Single Stiff Legged Deadlift, 1 min
R Single Stiff Legged Deadlift, 1 min
30 Glute Bridges
15 Hollow Rocks
Plank Hold, 1 min
WARM UP
2 rounds, not for time of:
30 Jumping Jacks
7 good mornings
10 shoulder pass throughs, pvc pipe
7 inchworm push ups
LIMITED EQUIPMENT
4 rounds for time of:
21 Jumping Air Squats
18 Pull-ups or 10 push ups
15 Dumbbell Swings
12 Handstand Push-ups / Pike Push ups
Jumping Air Squats- ideally to a target 15cm in above reach
NO EQUIPMENT
4 rounds for time of:
30 Jumping Jacks
30 Air Squats
12 Handstand Push-ups or 12 Pike Push Ups
WOD
10 – 1 // then back ?
Bumper Floor Press 20/15 kg
Burpees
Air squat
GTOH 20/15 kg
WOD OUTDOOR
15 – 1 – 15
Bumper Floor Press 20/15 kg
Burpees
Air squat
GTOH 20/15 kg
WARM UP
4 rounds, not for time of:
10 high knees
10 butt kicks
8 jumping air squats
10 glute bridges
100 m run or 20”
30 secs of rest
LIMITED / NO EQUIPMENT
For distance:
Ruck March: 1x 60 mins
or
60 mins Run
Specify load in notes.
WARM UP
3 rounds, not for time of:
30 Single Unders or Jumping Jacks
8 air squats
8 stiff legged deadlifts
8 glute bridges
6 good mornings
4 broad jumps
LIMITED EQUIPMENT
For time:
Run, 400 m / or 2 mins of SU or DU / or 2 mins of Jumping Jacks (or 1 min of skip plus 1 min of jumping jacks)
— then —
5 rounds of:
20 Dumbbell Deadlifts
10 Tuck Jumps
— then —
Run, 400 m / or 2 mins of SU or DU / or 2 mins of Jumping Jacks (or 1 min of skip plus 1 min of jumping jacks)
NO EQUIPMENT
For time:
Run, 400 m / or 2 mins of SU or DU / or 2 mins of Jumping Jacks (or 1 min of skip plus 1 min of jumping jacks)
— then —
5 rounds of:
20 Glute Bridges
10 Tuck Jumps
— then —
Run, 400 m / or 2 mins of SU or DU / or 2 mins of Jumping Jacks (or 1 min of skip plus 1 min of jumping jacks)
WOD
For Time
Run 500 m
then
15-12-9-6-3
Deadlift 100/70 kg
Box Jump 24/20 in
then
Run 500 m
WOD OUTDOOR
For Time
Row 500 m
then
15-12-9-6-3
Deadlift 100/70 kg
Tuck Jumps
then
Row 500 m
WOD
6 ROUNDS
10/7 Row Calories
100 m DB Farmers Carry 22,5/15 kg
10 DB Push Press 22,5/15 kg
10/7 Row Calories
Rest 2’ between each round
WOD OUTDOOR
6 ROUNDS
10/ 7 CAL ROW
20 BB FRONT LUNGE 40/25 kg
15 BB PUSH PRESS 40/25 kg
10/7 CAL ROW
Rest 2’ between each round
WARM UP
4 rounds, not for time of:
1 mins of single unders or 30 secs of mountain climbers and 30 secs jumping jacks
7 jumping air squats
LIMITED EQUIPMENT
6 rounds, each round for time, of:
Shuttle Sprint, 2x 75 m / fast skip on place 25 secs / 20 fast DU or SU
Dumbbell Farmers Carry Step Lunges, 26
10 Dumbbell Push Press,
2 Shuttle Sprints, 2x 75 m / fast skip on place 25 secs / 20 fast DU or SU
Rest 2 mins between each round.
NO EQUIPMENT
6 rounds, each round for time, of:
Shuttle Sprint, 200 m (2x 100 m) / fast skip on place 25 secs / 20 fast DU or SU
10 Handstand Push-ups / 15 Pike Push Ups / 18 push ups
Shuttle Sprint, 200 m (2x 100 m) / fast skip on place 25 secs / 20 fast DU or SU
Rest 2 mins between each round.
WOD
FT
100 Double Unders
30 Knees-to-elbows
15 Back Squats (65% 1RM)
100 Double Unders
24 Knees-to-elbows
12 Back Squats (65% 1RM)
100 Double Unders
18 Knees-to-elbows
9 Back Squats (65% 1RM)
WOD OUTDOOR
FT
CASH IN 50 Push Ups
100 Double Unders
30 Sit ups / V ups
15 Back Squats 70/45 kg
100 Double Unders
24 Sit ups / V ups
12 Back Squats 70/45 kg
100 Double Unders
18 Sit ups / V ups
9 Back Squats 70/45 kg
CASH OUT 50 Push Ups
WARM UP
30 secs skip
30 secs frontal jumping jacks
30 secs skip
then
2 rounds, not for time of:
30 secs of jumping jacks
7 push ups or ring rows
10 sit-ups
16 high knees on place
10 lateral lunges (5 per side)
16 butt kicks on place
10 squats (squat therapy style, see video below)
10 good mornings
10 glute bridges
LIMITED EQUIPMENT
For time:
CASH IN 50 push up
100 Double Unders
30 v up/sit up
25 Double Dumbbell Squats
100 Double Unders
24 v up/sit up
20 Double Dumbbell Squats
100 Double Unders
18 v up/sit up
15 Double Dumbbell Squats
CASH OUT 50 push up
NO EQUIPMENT
3 rounds for time of:
50 Jumping Jacks
35 Sit-ups
50 Air Squats
WARM UP
2 rounds, not for time of:
50 double unders, 50 single unders, 50 jumping tap tap
8 good mornings
1x Burgener warm-up with empty bar, or pvc
LIMITED EQUIPMENT
For time:
100 Dumbbell Power Snatches
NO EQUIPMENT
For time:
75 Burpees
WOD
For Time
“Isabel”
30 Snatches 61/43 kg
WOD OUTDOOR
For Time
“Isabel”
30 Snatches 61/43 kg
WARM UP
3 mins of jogging, biking, or rowing ( or 1 mins jumping Jacks, 1 mins single under, 1 mins static run)
then
4 rounds, not for time of:
5 shoulder pass throughs, pvc pipe
3-5 scap push ups
3-5 inchworm push-ups
5 squats
5-7 glute bridges,
5 shoulder press or push press, empty barbell or pvc
LIMITED EQUIPMENT
3 rounds for time of:
Run, 200 m or 1 mins single under or double under
10 Dumbbell Front Rack Lunge
5 Low Ring Muscle-ups or 8 push ups HR
Run, 200 m or 1 mins single under or double under
10 Dumbbell Thrusters
5 Low Ring Muscle-ups or 8 push ups HR
NO EQUIPMENT
3 rounds for time of:
Run, 400 m or 1 mins single under or double under
25 Air Squats
Walking Lunge, 20 m or 20 Step Lunges
WOD
Every 2′ x 20’
4 Squat Clean and Jerk
WOD OUTDOOR
Every 2′ x 20’
4 Squat Clean and Jerk
WARM UP
3 rounds, not for time of:
1 min of running, biking, or rowing (increase pace each round)
5 jumping air squats
5 hip & back extensions
5 shoulder pass throughs, pvc pipe
7 deadlifts
7 shoulder shrug + high pull
7 power clean + front squat + push press
LIMITED EQUIPMENT
4 rounds for quality of:
12 L Leg Dumbbell Stiff Legged Deadlifts
12 R Leg Dumbbell Stiff Legged Deadlifts
12 L Arm Dumbbell Bent Over Rows
12 R Arm Dumbbell Bent Over Rows
12 Dumbbell Shoulder Press
NO EQUIPMENT
10 rounds, each round for time, of:
5 Broad Jumps
10 Burpees
Rest 1 min between each round.
WOD
AMRAP 15’
3 Chest-to-bar Pull-ups
6 Hand Release Push-ups
9 Russian Kettlebell Swings 32/24 lg
12 Wall Balls 20/14 lbs
WOD OUTDOOR
AMRAP 15’
6 KB/ DB ROW
6 Hand Release Push-ups
9 Russian KB/DB Swings 32/24kg
12 Jumping Air Squats
WARM UP
2 rounds, not for time of:
2 mins of jogging, biking, single unders etc.
10 squats
10 shoulder taps
5-10 scap push ups
5 inchworm push-ups
LIMITED EQUIPMENT
AMRAP 15
4 DB ROWS
6 Hand Release Push-ups
9 Russian Dumbbell Swings
12 Jumping Air Squats
NO EQUIPMENT
AMRAP 15
6 Hand Release Push-ups
9 Glute Bridges
12 Jumping Air Squats
30 DU / 30 SU / 30 JJ
WOD
For Time
Row 500 m
21 Bar Facing Burpees
Row 500 m
15 Bar Facing Burpees
Row 500 m
9 Bar Facing Burpees
WOD OUTDOOR
For Time
Row 500 m
21 Burpees
Row 500 m
15 Burpees
Row 500 m
9 Burpees
WARM UP
4 rounds, not for time of:
1 min of jogging, biking, rowing, jumping jacks, single unders (slow pace)
5 shoulder pass throughs, pvc pipe
10 thrusters, pvc pipe
5 hand-release push-ups, regular push-ups or knee push-ups
LIMITED EQUIPMENT
For time:
Run, 400 m or 100 single unders or 80 double unders
21 Dumbbell Facing Burpees
Run, 400 m or 100 single unders or 80 double unders
15 Dumbbell Facing Burpees
Run, 400 m or 100 single unders or 80 double unders
9 Dumbbell Facing Burpees
NO EQUIPMENT
For time:
Run, 400 m or 100 single unders or 80 double unders
21 Burpees
Run, 400 m or 100 single unders or 80 double unders
15 Burpees
Run, 400 m or 100 single unders or 80 double unders
9 Burpees
WOD
3 Rounds, each round for time
10 Overhead Squats 60/45kg
Row 1000 m
Rest 3 mins between each round.
WOD OUTDOOR
3 Rounds, each round for time
10 Overhead Squats 60/45kg
Row 1000 m
Rest 3 mins between each round.
WARM UP
2 rounds, not for time of:
2 mins of rowing, biking, or jogging
10 good mornings
1x Burgener warm-up with empty bar or PVC
LIMITED EQUIPMENT
3 rounds, each round for time, of:
Dumbbell L Arm Front Rack + R Arm Overhead Lunge, 10
Dumbbell R Arm Front Rack + L Arm Overhead Lunge, 10
Run, 800 m or 180 secs of single unders or jumping jacks.
Rest 3 mins between each round.
NO EQUIPMENT
3 rounds, each round for time, of:
Handstand Hold, 30 secs or 12 pike push ups
Walking Lunge, 30 reps
Run, 800 m or 180 secs of single unders or jumping jacks.
Rest 3 mins between each round.
FT
50 Sit-ups
25 BB ROW
40 Sit-ups
20 BB ROW
30 Sit-ups
15 BB ROW
20 Sit-ups
10 BB ROW
10 Sit-ups
5 BB ROW
WOD OUTDOOR
3 RFT
50 Sit-ups
Top Push-up Hold 1 min
WARM UP
2 mins of jogging, biking, or rowing followed by…
4 rounds, not for time of:
5 burpees
5 shoulder pass throughs, pvc pipe
3-5 high plank scap activation
3-5 knees-to-elbows, hollow rocks or sit-ups
3-5 ring rows or pull-ups or push ups
LIMITED EQUIPMENT
For time:
50 Sit-ups
25 Strict Pull-ups or Ring Rows or DB Rows or DB Floor Presses
40 Sit-ups
20 Strict Pull-ups or Ring Rows or DB Rows or DB Floor Presses
30 Sit-ups
15 Strict Pull-ups or Ring Rows or DB Rows or DB Floor Presses
20 Sit-ups
10 Strict Pull-ups or Ring Rows or DB Floor Presses
10 Sit-ups
5 Strict Pull-ups or Ring Rows or DB Floor Presses
NO EQUIPMENT
3 rounds for time of:
50 Sit-ups
Top Push-up Hold, 1 min
WARM UP
3 rounds, not for time of:
1 min of jogging, biking, or rowing
7 good mornings
7 deadlifts, empty barbell or DB or stiff legged
7 hang power cleans, empty barbell, or PVC
7 front squats, empty barbell or PVC or air squats
7 shoulder press, empty barbell or PVC or 4 pike push ups
LIMITED EQUIPMENT
4 rounds for time of:
10 Dumbbell Power Cleans
10 Dumbbell Front Squats
10 Dumbbell Shoulder-to-Overheads
NO EQUIPMENT
5 rounds for time of:
21 Jumping Air Squats
15 Glute Bridges
9 Handstand Push-ups
WOD
EMOM 40’
MINS A
1 HANG POWER SNATCH
MINS B
1 CAL
Add 1 snatch and 1 cal until failure. When fail.. Continue with 6 reps less until end of 40 min
WOD OUTDOOR
EMOM 40’
MINS A
1 HANG POWER SNATCH
MINS B
1 CAL
Add 1 snatch and 1 cal until failure. When fail.. Continue with 6 reps less until end of 40 min