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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

 

 

 

 

 

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

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

WOD

10 rounds

30 Double Unders

5 Hang Power Cleans  60/40 kg

5 V-ups

+ surprise

WOD

7 ROUNDS

21 Sit-ups
Handstand Walk 7 m
3 GTOH 60/45 kg

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

 

WOD

4 ROUNDS

Run 400 m
Dumbbell Farmers Carry 22,5/15 kg 100 m
Handstand Walk 10 m

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

WOD

Overhead Squat

2-2-2-2-2-2-2


WOD OUTDOOR

Every 2’ 10 Rounds

2 OHS

WOD

27-21-15-9-6-3

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

 

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

 

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

 

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

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 )

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

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

 

WOD

20 rounds of:

max rep Row Calories 20 secs

Rest 40 secs

 

WOD

Front Squat

2-3-5-10-2-3-5-10

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

 

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

 

 

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

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

 

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

 

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

 

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

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

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

WOD

For Time
“Isabel”
30 Snatches 61/43 kg


WOD OUTDOOR

For Time
“Isabel”
30 Snatches 61/43 kg

WOD

Every 2′ x 20’
4 Squat Clean and Jerk


WOD OUTDOOR

Every 2′ x 20’
4 Squat Clean and Jerk

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

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

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.

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

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

7 RFT

40 Double Unders

7 Hollow Rocks

Handstand Walk 6 m

5 Hang Power Cleans 70/40 kg


WOD OUTDOOR

7 RFT

40 Double Unders

7 Hollow Rocks

10 Pike Push Up

5 Hang Power Cleans 70/40 kg

WOD

2 RFT
35 Wall Balls  20/14 lbs
30 Pull-ups
20 Alternate Step ups  24/20 in
20 Bar Facing Burpees
15 Thrusters 40/30 kg


WOD OUTDOOR

2 RFT
35 Mb clean 20/14 lbs
30 push ups
25 tuck jumps
20 burpees
15 bb thruster 50/35 kg or DB/KB

5 RFT

20 Dumbbell Deadlifts 35/15 kg

10 V-ups

8 Strict Ring Dips


OUTDOOR

5 RFT

20 Dumbbell or BB Deadlifts or KB

(BB: 40/25 – DB 40 – KB 32)

12 V-ups

10 Box Jumps

8 Box Dip

WOD
Every 2’ for 30’
1 Snatch (pick load)


WOD OUTDOOR
Every 2’ x 20’
1 PS + 1 HPS + 1 OHS

15 – 12 – 9

Clean and Jerk 60/40

CTB


OUTDOOR

Clean and Jerk 60/40

Push Ups HR

27 Power Snatches

Shuttle Run 200 m

21 Power Snatches

Shuttle Run 200 m

15 Power Snatches

Shuttle Run 200 m

12 Power Snatches

Shuttle Run 200 m

9 Power Snatches

Shuttle Run 200 m

6 Power Snatches

Shuttle Run 200 m

3 Power Snatches

Shuttle Run 200 m

7’ AMRAP

25 Double Unders

10 Burpees

Rest 5

7’ AMRAP

7 TTB 

7 Burpees


OUTDOOR

7‘ AMRAP

25 Double Unders

10 Burpees

Rest 5

7‘ AMRAP

7 Sit ups

7 Burpees

Deadlift 3-3-3-3-3
80% RM


OUTDOOR

5 RFT
10 DB/KB Deadlift 40/30
20 Step Lunges
30 Air Squats
1’ Plank Hold

 

21-15-9

Erg Calories

Power Clean 40/30 kg

Push Presses 40/30kg

3 RFT
Run 400 m
21 Hollow Rocks
7 Bar Muscle-ups

 

7 RFT

15/10 Bike Cal
16 Alt Single Arm DB Power Snatches 25/17,5

 

5 intervals, each interval for time, of:
5 Clean & Jerks 70/50Kg
15 Medicine Ball Cleans 20/14 lbs
15 Bar Facing Burpees

Rest 3 mins between each interval

21-15-9
Handstand Push-up
Ring Dip
Push-up

Tempo back squat 3-3-3-3-3 FTG REST 2’ IBT

3 RFT

10 DB LEG STEP LUNGES  L

10 DB LEG STEP LUNGES  R

10 DB FS SQUAT 25/17,5 kg

 

 

FT
40 Push ups h. r.
30 Squat Snatches 60/40 kg
20 Deadlifts 120/80 kg

2  RFT

50 DU

25/18 CAL / 400 m RUN

60 m DB FARMERS CARRY 25/17,5 kg

25/18 CAL/ 400 m RUN

20 STEP LUNGES

25 BURPEES

 

For Time
25 Clean & Jerks 40/30 kg
10 Strict Pull
10 TTB
20 Clean & Jerks 40/30 lkg
8 Strict Pull
8 TTB
15 Clean & Jerks 40/30 kg
6 Strict Pull
6 TTB

For Time
50 Sit-ups
25 HSPU
40 Sit-ups
20 HSPU
30 Sit-ups
15 HSPU
20 Sit-ups
10 HSPU
10 Sit-ups
5 HSPU

For time
8 Power Cleans
8 Bent Over Rows
8 Front Squats
8 Shoulder-to-Overheads
— Rest 1:30 —
7 Power Cleans
7 Bent Over Rows
7 Front Squats
7 Shoulder-to-Overheads
— Rest 1:30 —
6 Power Cleans
6 Bent Over Rows
6 Front Squats
6 Shoulder-to-Overheads
— Rest 1:30 —
5 Power Cleans
5 Bent Over Rows
5 Front Squats
5 Shoulder-to-Overheads

Overhead Squat

9 – 7 – 5 – 3 – 1

3 RFT

Run 800 m
60 Double Unders
30 Sit-ups
1 min plank hold (accumulate)

21-15-9-6-3

Deadlift 85/60 kg

Box Jump 24/20 in

5 rounds of:
max rep Bike Calories 30 secs
Rest 1:30
then
5 rounds of:
max rep Bike Calories 15 secs
Rest 1:30

AMRAP 20’

3 DB Clean & Jerks 22,5/15 kg

5 Pull-ups

7 Push-ups

9 Air Squats

5 RFT
90 Single Unders
25 Wall Balls 20/14 lbs
7 Front Squats 70kg / 50 kg

21-15-9

Handstand Push-up
V-up
Hang Power Clean 60/40 kg

1 x 24 mins
1 Power Snatch

pick load

2 RFT
25 Chest-to-bar Pull-ups
25 MB sit ups
25 Burpee Box Jump Overs 24/20 in

18 Dumbbell Thrusters 25/17.5 kg
Run 200 m
15 Dumbbell Thrusters 25/17.5 kg
Run 200 m
12 Dumbbell Thrusters 25/17.5 kg
Run 200 m
9 Dumbbell Thrusters 25/17.5 kg
Run 200 m

3 intervals, each interval for time, of:

10 OHS 65% 1RM (60Kg / 35Kg)

10 Ring Dips

Row 500 m

Rest 3 mins between each interval

30 20 10 20 30 reps, for time of:

Hang Power Clean 50/35 kg

Burpee

6 RFT

25 Double Unders

10 Toes-to-bars

25 Double Unders

5 Bar Muscle-ups

Deadlift 1-10

KB/DB Floor Press

(each arm 1 = L + R)

4 RFT
Run 400 m
30 Thrusters 20/15 kg

10-9-8-7-6-5-4-3-2-1
reps, for time of:
Shoulder Press
Strict Pull-up

3 RFT
40/30 Row Calories
20 Box Step-ups 24/20
20 AbMat Sit-ups
Plank Hold 1 min

AMRAP 18’
12 Russian Kettlebell Swings 32/24 kg
9 Burpees
6 V-ups

The Chief
For 5 cycles:
AMRAP in 3 mins of:
3 Power Cleans, 61/43
6 Push-ups 9 Air Squats

Rest 1 min in between cycles

WOD 21/09/20

“Topo Finbar”
2 RFT
10 strict pull up + TTB combo
10 Back Squats 70/50 kg
Handstand Walk 10 m
10 Ring Muscle-ups
10 Back Squats 70/50 kg
Handstand Walk 10 m
10 Bar Muscle-ups
10 Back Squats 70/50 kg
Handstand Walk 10 m

Squat Snatch
1-1-1-1-1-1-1
Plus
Max Rep Jump on Plate
1 on 1 off X 3

5 RFT
12 Dumbbell Squats 25/17,5 kg
Dumbbell Farmers Carry
25/17,5 kg, 100 m
20/15 Bike Calories / Row

ANNIE
50-40-30-20-10
Double Under
AbMat Sit-up

Run 1 K
Rest 4’
Row 1 K
Rest 4’
Run 1 K
Rest 4’
Row 1 K
Rest 4’
Then 40 burpees
This is an all out effort for time

Inspired to “The Seven”

7 Handstand Push-ups

7 Thrusters 61/43 kg

7 Knees-to-elbows

21 KB Deadlifts 32/24 kg

7 Burpees

7 Kettlebell Swings 32/24 kg

7 Pull-ups

Power clean 3-3-3-3

Front Squat 2-2-2-2

Squat Clean 1-1-1-1

using heaviest weight per set

4 RFT
50 Double Unders
25 Russian Kettlebell
Swings 24/16 kg
15 Walking Lunges
10 Ring Dips

Every 2 mins for 20 mins

6 Toes-to-bars
Max Cal 12 secs