homepage

Archivio WOD

Home wod

Mobility

HOME WOD

23/05/20

For time

50m H.s.w.

75 sit up no arm

50 squat jump

25 strict H.S.P.U.

KIDS W.O.D.

50M Bear walk

25 sit up

25 squat jump

15 push up

HOME WOD

22/05/20

4 sets

4′ Amrap on / 2’off

10 kb Russian swing

200m run

10 Goblet squat

No Equipment use a backpack

 

HOME WOD

21/05/20

Powell raises side plank 10/arm

30″ rest

Cuban rotation 12 reps

60″rest

Repeat for 4/5 sets

Db curl 10/arms

30″ rest

Diamond push ups 8 reps

60″ rest

Repeat for 4/5 sets

Then

3 rft

15 wall ball/thrusters 20/10

15 box jump

T.c. 6′

 

HOME WOD

20/05/20

7.5m walking lunges front rack 40/30

8 power snatches

7.5m walking lunges front rack

8 B.O.T.B.

No Equipment

Walking lunges front rack become bear hug lunges (backpack)

Power snatches become G.T.O.H. (backpack)

HOME WOD

19/05/20

70  Man Maker 20/10

Every 1′:20″ 15 hollow rock

Start with hollow rock

 

No equipment

Man maker=

Push up

Touch the shoulder

Push up

Touch the shoulder

Squat high jump

 

 

HOME WOD

18/05/20

4 R.F.T.

10 Db O.H. Squat right

10+10 S.T.O.H.

10 D.b. O.H. Squat left

50 D.u.

No equipment use backpack

 

 

HOME W.O.D.

Mobility

HOME W.O.D.

16/05/20

2RDS
10 strict pull ups
20 p.clean 60-45
30 Sit ups no arms
40 diamond push ups
50 kB swing

 

HOME W.O.D.

15/05/20

3rds
1k row
100 DU
1k run

HOME W.O.D.

14/05/20

5×12
Cyclist goblet squat A.H.A.P.

Rest 60”
4×12
Reverse snow angel tempo (2”-2”)

W.O.D.

2RDS

20 S.T.O.H. 50-35

20 burpees

Kids

2 rounds

15 push press1

5 burpees

 

 

HOME W.O.D.

13/05/20

3rds

15 DL 70-55
20 V-up
100 D.U.

HOME W.O.D.

12/05/20

15’ AMRAP

Run N.B.O.

Then

3RDS
20 Reverse lunges
15 H.S.P.U.

HOME W.O.D.

11/05/20

10RDS
10 snatch 40/25
10 burpees OTBB
No attrezzatura
Cassa acqua

HOME WOD

10/05/20

MOBILITY

HOME W.O.D.

09/05/20

 

A.M.R.A.P.

 

9 kb-db swing

5 Burpee

(No equipment=backpack)

 

Kids

Same w.o.d.

HOME W.O.D.

08/05/20

3 R.F.T.

15 DB Thrusters (no equipment use a backpack)

15 DB Bent over row (no equipment use a backpack)

rest 3′ then accumulate 2′ plank hold

HOME W.O.D.

07/05/20

50-40-30-20-10

DB’S DL (with 1 DB use it with both hands or use a backpack)

Sit Ups

KIDS

25-20-15-10-5

DL (Backpack)

Sit Ups

HOME W.O.D.

06/05/20

For Time

300 Air Squat

every minute perform5 push up (start with the push ups)

HOME W.O.D.

05/05/20

E.M.O.M. 16′

A- 90 D.U. (No equipment=70 J.J.)

B- 15 DB Clean & Press (no equipment= use a backpack)

KIDS

E.M.O.M. 12′

A- 40 S.U. (40 J.J.)

B- 6+6 Bottle Clean & Press

HOME W.O.D.

04/05/20

4 R.F.T.

12 H.S.P.U.

18 M.B.C. (no equipment=backpack clean)

6 Burpee broad jump

HOME W.O.D.

03/05/20

MOBILITY

HOME W.O.D.

02/05/20

10 R.F.T.

10 Deadlifts 80/65kg (Db/Kb 10 dl each arm)

10 B.O.T.B.

As fast as possible (A.F.A.P.)

REST 1:1

No Equipment use a backpack or pack of water and perform 20 reps instead of 10

Kids

8 R.F.T.
8 dl (backpack,kb,dB)
8 Burpees over (oggetto utilizzato per i Deadlifts)

 

 

 

HOME WOD

01/05/20

FOR TIME

100 Strict H.S.P.U. (Kip if you need or adjust number as needed or perform pike push ups)

Every time you break perform

10 row (bb,Db,KB)

Then

Core conditioning

5 rounds

20 reverse snow angel

20 Hollow rocks

 

 

HOME WOD

29/04/20

18′ A.M.R.A.P.

10 push up

7,5m lunges (8 Lunges on site)

15 S.D.H.P. 30/25 (backpack)

7,5m lunges (8 Lunges on site)

 

Kids home wod

10’amrap
5 pushup/knee
5m lunges
8 Sdhp con bastone scopa o zaino leggero
5m lunges

 

 

 

HOME W.O.D.

29/04/20

Every 2′ for 10 sets

50 D.U. (75 D.U.)

15 P.Clean 40/35 (if you use a DB/KB change hand as needed)

30 Air Squat

 

NO EQUIPMENT

 

every 2′ for 10 sets

50 J.J.

15 Backpack G.T.S.

30 Air Squats

HOME W.O.D.

28/04/20

5 R.F.T.

30 DB/KB S.T.O.H. 20/15 (if you use a bb light weight)

30″ H.S. Hold (weight O.H. Hold)

15 V-ups (Hollow rock)

 

NO EQUIPMENT

5 R.F.T.

30 Backpack S.T.O.H.

30″H.S. Hold

15 V-ups

 

KIDS

 

5 R.F.T.

20 backpack strict press

10″ H.S. Hold (wall climb if you can’t kick up)

10 sit up

 

HOME W.O.D.

27/04/20

10′ A.M.R.A.P.

1,2,3,….

Hang P.Snatch 20/15 kg

O.H. Squat 20/15 kg

every time you drop perform5 burpees

if you use a db or kb same numbers but you can’t change hand during the set.

 

NO EQUIPMENT

10′ A.M.R.A.P.

1,2,3,…

G.T.O.H.

Goblet squat

use a backpackor a pack of bottles

every time you drop perform 5 burpees

 

 

 

HOME W.O.D.

26/04/20

MOBILITY

HOME W.O.D.

25/04/20

12′ A.M.R.A.P.

8+8 DB Row (Bended row backpack/pack of water)

16 Wall Ball (backpack thrusters)

32 Mountain Climber

KIDS HOME WOD

10′ A.M.R.A.P.

8 double bottle deadlift

16 Double bottle thrusters

32 mountain climber

HOME W.O.D.

24/04/20

15′ Practice Burgener warm up

(broomstick then barbell)

then

7 R.F.T.

3 Power snatch (50/35)

5 O.H. Squat

7 medball step up (20/14)

if you have few weights perform

6 P.Snatches

10 O.H. Squats

7 step up with a pack of water

if you don’t have a barbell but a DB or BB

9 1 arm DB/KB power snatches

12 O.H. Squat

7 Step up with a pack of water

No KB  or DB

9 P.snatches (broomstick)

12 O.H Squats (broomstick)

7 Step up with a pack of water

SAME NUMBERS OF ROUNDS

HOME W.O.D.

23/04/20

“Bring Sally up”

Goblet squat (20/16)(pack of water)

then

9′ A.M.R.A.P.

3 wall climb

6 burpees high jump

9 hollow body (sit up)

KIDS W.O.D.

“Bring sally up” (air squat)

9′ A.M.R.A.P.

1 Wall climb

6 burpees

9 sit up

 

HOME W.O.D.

22/04/20

In a 2 ‘ window for 4 sets

100 D.U. (100 J.J.)

10 Push up

max rep air squat (+ of 20)

then

15’ practice of

Back scale & Front scale

 

 

HOME W.O.D.

21/04/20

18′ A.M.R.A.P.

12 Dumbell power clean (20/15)(20 bottle snatches)

12 dip

40m single arm farmer carry (20/15)(use a pack of water)

KIDS HOME W.O.D.

12′ A.M.R.A.P.

12 Bottle clean

6 push up

20m single arm farmer carry (bottle)

 

HOME W.O.D.

20/04/20

5 ROUNDS

1′ High knees (+ of 40)

1′ rest

1′ sit up (+ of 20)

1′ rest

Then

Durante’s core 3

5 R.N.F.T.

10 Hollow Rock

10 Alligator Roll

10 Arch rock

HOME WOD

19-04-20

MOBILITY

 

“support your box” HOME WOD 3

50 Dumbells deadlift 22.5/15

50 abmat sit up

50 box step up

50 single arm Dumbell thrusters 22.5/15

T.c. 20′

Kids version

30 double bottle deadlift

30 sit up

30 step up

30 single arm bottle thrusters

T.c. 12′

HOME WOD

17-04-20

F.T.1

120 Db row (no equipment=backpack/water pack)

Every 15 Reps

8 floor press 50/25 (no equipment=push up)

T.c.16′

Rest 3′

F.T.2

120 floor press 50/25

Every 15 Reps

8 Db Row

T.c.16′

 

 

 

 

 

HOME WOD

16-04-20

“DT”

5 R.F.T.

12 Deadlifts

9 H.P.C.

6 S.T.O.H.

Load 70/50

If you have few weights perform double “D.T.”

(10 RNDS)

With 1Db perform number of rep for every arm

No Equipment (water,backpack) 8 rounds

Kids HOME WOD

5 RFT

12 DL (Broomstick)

9 bottle clean

6 strict press

 

 

 

HOME WOD

15-04-20

10 R.F.T.

10 Deadlifts 70/45

10 H.S.P.U.

No equipment

10 R.F.T.

15 Deadlifts (bottles, backpack)

10 Pike push up

 

HOME WOD

14-04-20

5′ A.M.R.A.P

16 Lunges

8 Diamond push up

3′ rest

Then repeat all the reps you did in the first A.M.R.A.P.

HOME WOD

13-04-20

24′ E.M.O.M.

A-12 G.T.O.H. Db (pack of water)

B-15 Burpees O.T.Db

C-20 Hollow rock

D-Rest

HOME WOD

12-04-20

MOBILITY

“SUPPORT YOUR BOX 2”

100 D.U.

21 Burpees

75 D.U.

15 Burpees

50 D.U.

9 Burpees

Scaled & kids

50 Jumping Jacks

15 Burpees

35 Jumping Jacks

12 Burpees

20 Jumping Jacks

9 Burpees

HOME W.O.D.

10-04-20

5 R.F.T.

3 Clean

6 F.squat

9 S.T.O.H.

50 Double unders

NO EQUIPMENT

5 R.F.T.

9 Squat (backpack)

12 push up

50 jumping jacks

 

 

HOME W.O.D.

09-04-20

20′ E.M.O.M.

ODD: 10 Dl @medium load (No equipment: 15Dl water pack or 20 weighted good morning)

EVEN: 10 H.S.P.U.  (10 pike push up)

 

KIDS

14′ E.M.O.M.

ODD: 10 Dl (bottle of water)

EVEN: 6/8 push up (knee push up)

 

 

 

HOME W.O.D.

20′ A.M.R.A.P.

Work on quality

80 Single unders

15 Wall squat

10 Cossack squat

20 Burpee no push up

5+5 Back scale (l+r)

HOME W.O.D.

07-04-20

4 R.N.F.T.

15 Hollow rock

30″ Plank 1 arm (r)

15 Hollow rock

30″ Plank 1 arm (l)

Scale plank with normal 2 arm plank

Then

4 R.F.T.

10 Front rack lunges

20 S.T.O.H.

If you use a barbell 50/35 if you use a DB or a KB switch arm as needed

Kids W.O.D.

4 R.F.T.

10 lunges

20 strict press (10r+10l)

Con bottiglietta,lattina

 

HOME WOD

06-04-20

2′ (amrap) on 1’off for 10 sets

6 burpees over the barbell (kb,dB,backpack…)

6 thrusters (1 arm if with kb or Db) lightweight

 

HOME W.O.D.

05/04/20

30′ Mobility

“Support your box”

10′ A.M.R.A.P.

10 Squat

9 Dumbell snatch right arm

10 push up

9 Dumbell snatch Left arm

HOME W.O.D.

03/04/20

5 R.F.T.

30 DoubleUnders

15 Overhead squat (broomstick)

30 Russian twist

HOME W.O.D.

02/04/20

8X12 Bended Row

then

15′ practice Burgener warm up

 

HOME W.O.D.

01/04/20

7 R.F.T.

7 Air squat

7 Burpees

7 Tuck up

HOME W.O.D.

31-03-20

21-15-9

H.S.P.U.

Dip (bench/chair)

Push up

Home W.O.D.

30-03-20

20′ A.M.R.A.P.

10 Roll up

20 Pistols (alt)

30 Russian swing (back pack)

HOME W.O.D.

29-03-2020

30′ mobility

HOME W.O.D.

28-03-2020

8 R.F.T.

20 Double Unders

8 Burpees man on fire

HOME W.O.D.

27-03-2020

Accumulate 6′ of Handstand hold,

Every time you break perform

30 Mountain Climber

HOME W.O.D.

26-03-2020

10′ practice

Front scale & Back scale

Then

A.M.R.A.P. 16′

10+10 Back scale

10 Jumping lunges

1′ plank

HOME W.O.D.

25-03-2020

300 step up with backpack

24-03-2020

Tabata this

1 complete Tabata (8 rounds,20″ off, 20″ on) of each of the following movements:

Push up,

Sit up,

H.s. Hold,

Air squat.

 

 

 

 

HOME W.O.D.

23-03-2020

5×15 Romanian deadlift

Rest 90″

rest 5′ then

Durante’s core

 

HOME W.O.D.

22-03-2020

 

30 MINUTES MOBILITY

 

HOME W.O.D.

21-03-2020

 

100 BURPEES For Time

HOME W.O.D.

20-03-2020

 

10 ROUNDS

 

30 Mountain Climber

15 Air Squat

10 Leg Raises

1’Rest

 

HOME W.O.D.

19-03-2020

15′ PRACTICE T.G.U.

With a bottle of water

If you have a dumbell or a kettlebell

Use it

 

Then

4 R.F.T.

15 Turkish sit up (Double bottle)

30 D.U. (90 S.U.)

15+15 Push Press (with a loaded back pack)

18-03-2020

REST DAY

 

HOME W.O.D.

17-03-2020

 

A.M.R.A.P. 30′

 

20 Push up H.R.

20 Bended row (bottle pack)

20 Jumping squat

20 Hollow rock

 

HOME W.O.D.

16-03-2020

20′ practice burgener warm up

Use a broomstick

Then

3 R.F.T.

20 LUNGES

10 BURPEES HIGH JUMP

TIME CAP 3 MINUTI

HOME W.O D. 15-03-2020

30″ on 30″ off

For 10 sets of High skip on site

40″ on 20″ off

For 10 sets of Wall sit

 

20 R.F.T.

5 Push up

10 squat

15 sit up

20 Min.

Handstand practice( facing the Wall,kick up,freestand…)

 

Then

5 R.F.T.

20 Hip extension

10 Burpees

25 oh squat

Use a broomstick for oh squat

“Flight simulator”

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Double unders unbroken

Or, if you don’t have d.u.,

10-20-30….100-90-80…10 single unders

If you suck at d.u. don’t execute them unbroken or Work with multiple of 3

Home W.O.D. 11-03-2020

 

Deadlift 5×20

1′ min rest btwn sets

 

Back extension 5×20

1′ min rest btwn sets

 

Then rest 5′ and perform

30 thrusters for time

For the deadlift and thrusters use a kb o db if you have it, otherwise you can use a 6 water bottle pack. Watch the video.

HOME W.O.D.

20′ A.M.R.A.P.

20 lunges
40 russian twist
Accumulate 1′ handstand hold

 

BURPEES

20-16-12-8-4

400 MT RUN

AFTER EACH ROUND

13′ AMRAP

20 SIT UP

15 S. PULL UP

10 S. RING DIP

5 FRONT ROLL+STAND UP

10-9-8-7-6-5-4-3-2-1

F. SQUAT 80/60

10-20-30-40-50-60-70-80-90-100

DU

3 RFT

21 P. CLEAN

10 PULL UP

40 WALL BALL

1′ PLANK

every round increase P. Clean

40/25  50/30  60/40

3 RFT

9 CAL

15 T2B

21 PUSH UP

3 ROUNDS

30″ HOLLOW

1′ WALL SIT

1′ PLANK

EVERY 90″

8 P. JERK 60/65%

5 SET

Then

EVERY 150″

2 P. JERK 85/90%

5 SET

12 R.F.T

1’ON 1’OFF

15/12 CAL

REMAINING TIME

BURPEE OVER THE

BARBELL

4 R.F.T.

9 KB CLEAN

12 KB OH SQUAT 32/24

18 GHD SIT UP

12 RING DIP

A.M.R.A.P. 3′

10 WALL BALL

7 CAL

3 BAR M.U

1′ REST

REPEAT 3 TIMES

500 D.U

EVERY 1′ 30″

3 CLUSTER 70/50

7 R. F. T.

10 BOX JUMP 30/24

15 PULL UP

6 X 3

BACK SQUAT

TEMPO 3-3-X-X

60%

 

18-15-12

GOBLET SQUAT 24/16

KB SNATCH 24/16

3 K RUN

EVERY 200 MT

3 STRICT PULL UP

3 STRICT HSPU

4 R.F.T.

30 D.U. ub

6 H.P.SNATCH 50/30

6 REVERSE BURPEES

“LIGHT FRAN”

21-15-9

THRUSTER 25/15

PULL UP

 

CORE CONDITIONING

HEAVY ANNIE

50-40-30-20-10-

MB SIT UP 20/14

D.U. X2

3 R.F.T.

7 MT H.S.W.

49 J.LUNGES

7 MT H.S.W

28 PISTOLS

4 R.F.T.

5 H.S.S. 50/35

8 B.O.T.B.

5 REST

A.M.R.A.P. 5′

8 P.SNATCH

42 D.U.

2 R.F.T.

30 S.D.H.P. 30/20

30 CAL

30 BOX JUMP

30 P.P 30/20

30 PULL UP

30 SIT UP

 

2 R.F.T.

500 MT ROW O 400 MT RUN

25 H.S.P.U.

HEAVY DAY

X 5 SET

DL 1 REP @90% + 10 REP @65%

FOR TIME

5 K. ROW OR 4 K. RUN

 

EVERY 500 MT ROW

OR 400 MR RUN

DO 30 D.U 10 BURPEES

3 R.F.T.

10 DB SNATCH 30/20

15 PULL UPS

REST 1:1

3 R.F.T.

10 H.C. & S.T.O.H 30/20

15 RING DIP

FOR TIME

80 T.T.B.

30 MT R. + 30 MT L.

(1DB OH LUNGES 25/20)

40 W.B.  20/14

20 B.M.U.

100 MT SPRINT

 

15′ A.M.R.A.P.

“COMPLEX”   80/60

7 D.L

5 H.P.C.

S.T.O.H

IF YOU BREAK

THE “COMPLEX”

DO 20 CAL.

27 – 21 – 15 – 9 – 6 – 3

C.T.B.

B.J.O.  24/20

H.S.P.U

30′ FIND 1 RM

OF

SNATCH

8 R.F.T.

200 MT RUN

5 STRICT PULL UP

8 STRICT RING DIP

A.M.R.A.P. 20′

20 B.O.T.B.L.

20 OH SQUAT 40/25

20 CAL

4 R.F.T.

2 RING MU

4 S.CLEAN 90/65

6 H.S.P.U STRICT

TEAM OF 2

1 K ROW

ACC.REVERSE S.U

1 K ROW

ACC.S.U.

1 K  ROW

ACC D.U

For Time

6 set of

20 T.T.B (ub otherwise…)

after each set perform 20 air squat

 

 

F.T.

3 CLUSTER 60/40

200 m RUN

6 CLUSTER 60/40

400 m RUN

9 CLUSTER 60/40

200 m RUN

12 CLUSTER 60/40

400 m RUN

AMRAP 24′

3O PUSH PRESS 40/25

300 m RUN

30 B. SCALE

2 RFT

60 DU

9 STRICT RING DIP

60 DU

15 STRICT PULLUP

60 DU

9 S. RING DIP

 

EVERY 2′ X 8 SET

1 SQUAT SNATCH

(70% 1RM)

6 OH SQUAT

TEAM OF 2

4 RFT

400m ROW

12 BURPEE M.O.F.

300m RUN

60 JUMP ON PLATE

3 RFT

18 DL 90/70

24 LUNGES

rest 5′

5 RFT

5 P. CLEAN 90/70

3 BAR MU

 

20′ EMOM

15 PULL UP

16/13 CAL BIKE

18 WALL BALL

10 BOX JUMP 30/24

6+6 DB C&PRESS

 

 

13′ A. M. R. A. P.

17/12 CAL

5 PUSH JERK 80/60

6 R.F.T.

2 ROPE CLIMB

20 J. LUNGES

15 m H.S.W.

 

EVERY 2′ X 5 ROUNDS

3 DL + SHRUG

snatch grip deficit plate

(100% 1RM DI SNATCH)

 

3 R.F.T.

3 SQUAT SNATCH 70/50

9 KB A.SWING

15 MT + 15MT KB CARRY

16′ A.M.R.A.P.

30 DU

9 T2B

60 DU

12 C2B

 

2 R.F.T.

50 WALL BALL

50 CAL BIKE

50 H.P.C. 40/25

50 BURPEES

12′ A.M.R.A.P.

12 H.S.P.U.

6 DB OH SQUAT

24 SIT UP

E.M.O.M

5 PULL UP

5 T.T.B

MAX METER BEAR WALK

PUFFY NIPPLES

4 R.F.T.

20 BACK SQUAT

100% BW

400 MT RUN

 

TEAM OF 2

400 CAL

EVERY 3′

A) 10 H.S.P.U.

B) 6 STRICT PULL UP

every round switch exercise

FIND YOUR 2 RM

THRUSTER F.T.G.

 

5′ A.M.R.A.P.

5 THRUSTER 40/30

5 LUNGES OH

“CROSSFIT TOTAL”

1 RM BACK SQUAT

1 RM SHOULDER PRESS

1 RM DEADLIFT

Score is Total Weight

 

4 R.F.T.

21 H.P.C 50/35

3 RING M.U.

1 SHUTTLE SPRINT

A.M.R.A.P. 25′

9 DB SNATCH 30/20

9 TTB

18 WALL BALL 20/14

 

E.M.O.M 1’30”

1 SNATCH PULL

2 H.P.S

3 O.H. SQUAT

70% 1 RM SNATCH

“SWEAT J.T”

21-15-9

HSPU

RING DIP

PUSH UP

20 D.U BTW EXERCISE

SKILL SPLIT JERK

10′

 

A.M.R.A.P. 18′

2 S.JERK 80/65

4 F.SQUAT 80/65

8 B.O.T.B.

32 REVERSE S.U

21-15-9

O.H SQUAT 40/25

PULL UPS

9-15-21

THRUSTER 40/25

PULL UP

EVERY 3′ X 4 ROUNDS

300 MT RUN FAST

EVERY 3′ X 4 ROUNDS

250 MT ROW FAST

EVERY 3′ X 4 ROUNDS

20 CAL BIKE A.F.A.P.

 

6 R.F.T.

5 STRICT HSPU

12 TOUCH T.S

30 MT LUNGES

BACK SQUAT

3-3-3-3

85%

2-2-2-2

90%

1-1-1-1

95%

6 R.F.T.

35 D.U.

1 CLEAN 100/75

2 F.SQUAT

21 T.T.B.

16′ A.M.R.A.P.

5 BAR M.U.

15 BURPEES

300 MT RUN

28′ MIN EMOM

-T.G.U. Alt.

-17/14 CAL

-15 SWING 20/16

-REST

5’INTERVALS

1’ON 2’OFF

A.M.R.A.P. BURPEES

5’INTERVALS

1’ON 2’OFF

A.M.R.A.P. D.U.

1 RDS A.F.A.P.

400 MT RUN

 

9′ A.M.R.A.P.

10 BOX JUMP 24/20

10 D.B. ALT SNATCH 25/15

 

CORE WORK

7′ A.M.R.A.P.

7 C.T.B

21 W.B.20/14

REST

7′ A.M.R.A.P.

7 CAL

7 H.S.P.U

 

10 R.F.T

5 CLUSTER 70/50

30 D.U.

 

GYMN HEAVY DAY

EVERY 3′ FOR 6 SET

 

5 STRICT CHIN UP

10 SIT UP PVC

15 RING PUSH UP

1 RM OF GRIP LIFT

 

5’A.M.R.A.P

12 KB SWING 20/16

9 O.H.SQUAT KB

5 RDS FOR TIME

400 MT RUN

1 ROPE

15 H.S.P.U.

15′ EMOM

– RING M.U.

– W.B 20/14

– CAL

– D.L. 120/95

– AIR SQUAT

5′ A.M.R.A.P.

5 C.T.B.

10 P.SNATCH 40/25

5′ REST

3 RDS

45” H.S. HOLD

10 S.T.O.H. 40/25

8 R.F.T.

300 MT ROW

50 D.U.

400 MT RUN

2′ REST BTW ROUND

15′ A.m.r.a.p.

6 T.t.b.

9 Push up

12 Air Squat

In 5′ find

1 Heavy lift of

squat snatch

 

A.m.r.a.p.

1 Squat Snatch 80%

3 O.h Squat

6 B.o.t.b.

4 R.f.t.

45 Mt Lunges

15 Tuck up

30” H.s Hold

15 Burpee Touch

Heavy Day

5 x 5

Tempo F.Squat

@75 % 1 Rm

 

5′ A.m.r.a.p.

1 P.Clean

1 Thruster

1 S.t.o.h

@60/40

2′ On  2′ (off)

6 Set in Total

(3 A1 + 3 A2)

A1 500 Mt Row

A2 400 Mt Run

(2’off A1 S.d.h.p. A2 Step up Box)

21-15-9

Db/Kb Thruster 16/12

T.t.b.

 

9-15-21

Pull up

Deadlift 60/40

 

FOR TIME

2 Round

20 S. Chin up

40 Hang split db snatch 25/20

60 Push up (hr)

80 D.u. (Ub)

 

5 R.F.T

4 O.h.s 80/60

437 mt Run

*With m.b 20/14

3 R.F.T

12 Pistol (alt)

6 Bar M.u.

12 Box Jump 20/20

HEAVY DAY

STRICT PRESS

1-1-1  90/95%

3-3-3  85%

5-5-5  75%

15′ A.M.R.A.P.

PULL UPS

every time you break run 150m

21′ A.M.R.A.P.

8 SNATCH 50/35

1 ROPE CLIMB

16 WB 20/14

24 CAL

6 R.F.T.

2 DL 160/120

4 S. CTB

2 S. PARALLETTE HSPU

 

5 R.F.T.

500m ROW

50 DU

800m RUN

1′ REST

Every 3′

12 F.Squat 60/40

20 Cal Odd

1′ Rest

12 B.Squat 80/60

200 Mt run Even

1′ Rest

21-15-9

P.Press 50/35

Burpees O.t.b.

10’Rest

21-15-9

G.t.o.h 50/35

300 Mt Run

Cash in 2′ H.s Hold

5 R.f.t.

5 B.m.u.

40 D.u.

Cash out Max

rep H.s.p.u.

Every 3′ x 6 set

300 Mt Run

Max Box Jump

 

 

5′ A.M.R.A.P.

9 Ring Dip

9 Strict Press 40/25

Rest 10′

5′ A.M.R.A.P

6 M.Snatch 40/25

6 B.o.t.b.

 

FOR TIME

100 W.b

100 D.u

50 Pull up

50 Sit up

25 Pistol

25 Dl 120/90

For Time

25 P.Clean 80%

A.F.A.P.

every drop 50 Mt Run

3 R.F.T.

20 K2c

20 Push up

15 K2e

15 Diamond Push up

10 T2b

10 Clap Push up

1 Repetition Maximum

Back Squat

 

Bring Sally Up

60/40

A.M.R.A.P 24′

1 Round Cindy

15/12 cal

4 R.F.T.

3 Power Cluster 90/60

9 C2b

12 Triple Under

A.m.r.a.p 9′

1 Rope Climb Legless

8 Db Snatch 40/25

Every round Add

1 Rope Climb

2 Db Snatch

 

1K Backward Run

100 Reverse S.u

600 Mt backward

100 Reverse S.u

10 R.f.t

2 Ring M.u

12 Kb Snatch

 

Core Conditioning

5 Rounds

12 Tuck Up

12 B.b. Good Morning