A. Teams of Two By In: AMRAP 6 minutes – I go you go Max Reps Squat Clean&Jerk 90/60 Kg Then Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of: 3 Strict Handstand Push-Ups 6 Strict Pull-Ups 9 Toes-to-Bar 12 Goblet Squats (KTB 32/24 kg) […]
Conditioning 7 min AMRAP: • 30 Box Jump 60/50 cm (step down) • 21 Deadlifts 100/70 Kg • Max Reps Burpees Over Bar 3 min Rest 7 min AMRAP: • 40 Wall Ball 9/6 Kg • 15 Deadlifts 120/85 Kg • Max Reps Tuck Crunch 3 min Rest 7 min AMRAP: […]
A. Every 2.30 minutes for 15 minutes (6 sets): Hang Squat Clean + Squat Clean + Hang Squat Clean + Jerk Start from 70% of your C&J and find heavy. Don’t drop the barbell during the complex (work touch and go) B. Complete as many rounds as possible in 15 minutes of: 4 Double Dumbbell […]
A. Strength Back Squat – Every 2.30 minutes x 5 sets • 8 reps at 70% of 1RM • 8 reps at 75% of 1RM • 6 reps at 80% of 1RM • 4 reps at 90% of 1RM • 2 reps at 95% of 1RM B. Five Rounds for Time 15 Frontal Burpess Box […]
A. Gymnastics EMOM 16: 1: 8-12 Chest to Bar 2: 12-15 Toes to Bar 3: 8-12 Kipping Handstand Push ups 4: Rest B. Conditioning 12 min Alternating EMOM: • Even Min: Max Burpess Over The Bar • Odd Min: 12 Hang Power Clean 60/42.5 Kg
A. Every 2.30 minutes for 15 minutes (6 sets): Hang Squat Snatch + Squat Snatch + Hang Squat Snatch Start from 70% of your Snatch and find heavy. Don’t drop the barbell during the complex (work touch and go) B. 12-9-6 Squat Snatch 70/50 Kg Bar Muscle Ups Double Unders x3 Time Cap: 13 minutes
A. Four sets of: Push Press x 5 reps @ 70% of 1-RM Push Press Rest as needed B. For time: 30 Box Jump 30 Power Cleans (60/50 Kg) 30 Toes to Bar
Team Wod For time: 40 Burpess Box Jump 8 rounds (relay): 12 thruster 45/30kg 12 pull up 300 Double unders 8 rounds (relay): 6 devils press 1×22.5/15kg 16 wall ball 9/6kg 40 Burpess Box Jump Time Cap: 35 minutes
A. Every 2.30 minutes for 15 minutes (6 sets): Power Clean + Hang Squat Clean + Squat Clean + Jerk Start from 70% of your Clean&Jerk and find heavy. Don’t drop the barbell during the complex (work touch and go) B: Conditioning 12 min Alternating EMOM: • Even Min: Max Box Jumps 60/50cm • Odd […]
Conditioning (part 1) Amrap 12 minutes; • 3 Power Cleans 60/40 Kg • 6 Front Squats 60/40 Kg • 9 Pull-ups Goal: 10 rounds Rest 5 min between workouts. Conditioning (part 2) Amrap 10 minutes; • 10 Burpees • 60 Double Unders Goal: 5 rounds