AMRAP 14: 15 Box Jump 12 Dumbbell Snatch 22.5/15kg 9 Burpees Rest 4:00 AMRAP 14: 21 Ktb Sumo Deadlift High Pull 32/24 Kg 15 Dumbbell Hang Clean + jerk 22.5/15kg 9 Burpees
A. Every 2.30 minutes for 15 minutes (6 sets): Power Snatch + Hang Squat Snatch + Snatch +Overhead Squat Start from 70% of your Snatch and find heavy. Don’t drop the barbell during the complex. B. Complete as many rounds and reps as possible in 8 minutes of: 6 Deadlifts 100/70 Kg 12 Box Jump-Overs […]
A. Gymnastics EMOM 12: 1: 3-6 Pull up + 2-4 Chest to bar 2: 12 Hollow rock 3: 10-15 Strict Push Ups on Dumbbell B. Workout – 6 rounds for time: 6 hang power Snatch 45/30kg 10 toes to bar 16 wall ball 9/6kg Time Cap: 14 minutes
A. Every 2.30 minutes for 15 minutes (6 sets): Hang Squat Clean + Clean +Front Squat + Jerk Start from 70% of your Clean&Jerk and find heavy. Don’t drop the barbell during the complex. B. AMRAP 12: 35 Double Unders 15 Single Dumbbell Thruster 22.5/15 Kg 5 Bar Muscle up
Team Wod – For time: 850m Run (as a pair) 50 Handstand Push up 100 Double Unders 400m Run (as a pair) 50 Deadlift 80/50kg 100 Ktb Goblet Walking lunge 24/16kg 850m Run (as a pair) 50 Devils Press 1×22.5/15kg 100 Double Unders
A. Every 90 seconds, for 6 minutes (4 sets): Power Snatch+Snatch *Sets 1-2 = 1 rep @ 80% of 1-RM Snatch *Sets 3-4 = 1 rep @ 85% of 1-RM Snatch Immediately followed by… Every 90 seconds, for 9 minutes (6 sets): Snatch x 1 rep (Start at 90% of 1-RM Snatch and build to […]
A. Every 2.30 x 6 sets Strict Press x 3 reps (find 3RM) + Strict Pull Ups 8-10 reps B. Complete as many rounds and reps as possible in 12 minutes of: 4 Dumbbell Devil’s Presses (1×22.5/15 Kg) 8 Toes to Bar 12 Dumbbell Push Presses (1×22.5/15 Kg)
A. Every 90 seconds, for 6 minutes (4 sets): Clean + Clean&Jerk *Sets 1-2 = 1 rep @ 80% of 1-RM C&J *Sets 3-4 = 1 rep @ 85% of 1-RM C&J Immediately followed by… Every 90 seconds, for 9 minutes (6 sets): Clean&Jerk x 1 rep (Start at 90% of 1-RM C&J and build […]
Conditioning (part 1) AMRAP 12 minutes: • 5 Power Snatch 50/35 Kg • 50 Double Unders Goal: 7 rounds. Rest 5 min between workouts. Conditioning (part 2) 4 rounds for time: • 10 Burpees • 20 Air Squats • 20 Ab Mat Sit Ups • 20 Push Ups • 20 Pull Ups […]