WOD

 

22.06.2017

1)

21-15-9

C2B Pullups

Burpees

Sumo Deadlift Highpulls 35/20 kg

 

2)

3 Sets

8-10 seated DB Press

8-10 Bent over Barbell Row

 

°°°°°

 

Advanced

1)

Frontsquat

6x3 80%

 

2)

Benchpress

6x3 80%

 

3)

Deadlift (last week)

1x20

3x10

+5 kg from last

 

4)

21-15-9

C2B Pullups

Burpees

Sumo Deadlift Highpulls 42,5/35 kg

 

 

21.06.2017

1)

3 Sets

4 Wallclimbs

60 seconds Rest

40 Hand Plank Shoulder Taps

60 seconds Rest

 

2)

For Time 

800 m Run

60 Wallballs 20/14 lb

40 Handstand Pushups

 

°°°°°

 

Advanced

1)

Snatch

Find your daily 3 RM TnG

3x5 TnG Snatches 80%

 

2)

For Time 

800 m Run

60 Wallballs 30/20 lb

 

40 strict Handstand Pushups

 

3)

Not for Time

100 GHD Situps

100 GHD Back Ext.

 

20.06.2017

1)

3 Sets

10-12 Bulgarian Split Squats (each leg)

Rest 60 Seconds

10-12 Romanian Deadlifts

60 seconds Rest

 

2)

3 Sets

10-12 strict Pullups (add weight if possible)

60 seconds Rest

10-12 strict Tempo Ring Dips @ 2111

60 seconds Rest

 

3)

For Time 

30 cal AB for Time

 

°°°°°

 

Advanced 

1)

Clean & Jerk

Find your daily 1 RM

 

2)

Power Clean - TnG Clean - Push Jerk - Split Jerk

Find your daily 1 RM

 

3)

EMOM 21

Min 1: 18 cal Row

Min 2: 50 Double Unders 

Min 3: 10 KB Thruster 24/16 kg

 

4)

3 Sets

10-12 strict Pullups (add weight if possible)

60 seconds Rest

10-12 strict Tempo Ring Dips @ 2111

60 seconds Rest

 

19.06.2017

1)

Frontsquats

4x2

 

2)

AMRAP 15

60 Double Unders

200 m Run

15 Frontsquats 52,5/35 kg

 

°°°°°

 

Advanced

1)

Backsquat

6x2 80%

 

2)

Snatch

Find your daily 1 RM

10x1 90%

 

3)

AMRAP 15

60 Double Unders

200 m Run

15 Overhead Squats 52,5/35 kg

 

4)

3 Sets

10-12 Bent over Row

10-12 Dumbbell Lateral Raise

30 Banded Triceps Pull Downs

 

 

14.06.2017

1)

3 Rounds

AMRAP 4

Row 300 m

15 Burpees

Max alt. DB Snatch

REST 4

 

2)

3 Sets

20 Banded Pull Aparts

20 Banded Good Mornings

 

°°°°°

 

Advanced

1)

Snatch

Find your daily 3 RM TnG

3x5 TnG Snatches 80%

 

2)

3 Rounds

AMRAP 4

Row 300 m

15 Burpees

Max alt. DB Snatch 30/20 kg

REST 4

 

3)

Not for Time

75 GHD Situps

75 GHD Back Ext.

 

 

 

13.06.2017

1)

4 Sets

30 m KB Overhead Carry 

Rest as needed

 

2)

4 Sets

60 m KB Front Racked Carry

Rest as needed

 

3)

4 Sets

120 m KB Farmers Carry

Rest as needed

 

4)

3 Sets

10-12 strict Pullups (add weight if possible)

60 seconds Rest

10-12 strict Tempo Ring Dips @ 2111

60 seconds Rest

 

°°°°°

 

Advanced

1)

Power Clean & Power Jerk

Find your daily 1 RM

 

2)

Clean & Jerk

Find your daily 1 RM

 

3)

Power Clean - TnG Clean - Push Jerk - Split Jerk

Find your daily 1 RM

 

4)

Row

5x3 min 

Rest 1 min

 

5)

3 Sets

10-12 strict Pullups (add weight if possible)

60 seconds Rest

10-12 strict Tempo Ring Dips @ 2111

60 seconds Rest

 

12.06.2017

1)

Power Clean

Build to today's heaviest

 

2)

3 Rounds

400 m Run

10 Power Cleans 60/40 kg

 

°°°°°

 

Advanced

1)

Frontsquat

6x2 80%

 

2)

Snatch

Find your daily 1 RM

10x1 90%

 

3)

Snatch Pull

5x3 100% of todays 1 RM

 

4)

3 Rounds

400 m Run

10 Power Cleans 80/60 kg

 

5)

3 Sets

12 Bent Over Row

60 seconds

30 Banded Triceps Pull Downs

60 seconds Rest

12 Dumbbell Lateral Raise

60 seconds Rest

 

 

09.06.2017

1)

 Partners alternate whole rounds for time and complete four rounds each of:

15 cal AB

5 KB Kettlebell Single-Arm Pushpress (each arm)

10 Goblet Squats

15 cal Row

 

°°°°°

 

Advanced

1)

3 min to work on Handstand Hold

3 min to work on Handstand Walk

 

2)

100 Hand Plank Shoulder Taps

 

3)

3 Sets

6-8 Good Mornings @ 30X1

10-12 Double KB Front Racked Reverse Lunges

 

4)

 3 Sets

6-8 DB Bench Press with semi supinated Grip @ 30X1

6-8 Ring Rows @ 30X1

 

4)

AMRAP 20

"Nate"

2 Muscle Ups

4 HSPU

8 KBS 32/24 kg

 

 

08.06.2017

1)

5 Sets

Heavy Double KB Front Racked Squats x 5 (Pause at the bottom of squat)

Rest 60 seconds

strict Toes to Bar x 5

Rest 60 seconds

 

2)

For Time (TC 12')

100 Double Unders

50 Abmat Situps

200 m Run

80 Double Unders

40 Abmat Situps

200 m Run

60 Double Unders

30 Abmat Situps

200 m Run

40 Double Unders

20 Abmat Situps

200 m Run

20 Double Unders

10 Abmat Situps

200 m Run

 

°°°°°

 

Advanced

1)

Backsquat

6x5 80%

  

2)

Deadlift

1x20

3x10 

+5 kg from last week

 

3)

3 Sets

90 seconds Row

90 seconds Rest

60 seconds Row

90 seconds Rest

30 seconds Row

3 min Rest

 

 

07.06.2017

1)

Building to todays 1 RM Complex

Power Clean + Hang Power Clean

 

2)

EMOM 12

Min 1: 40 sec Max strict Pullups

Min 2: 40 sec Max Hollow Rocks

Min 3: 40 sec Max Arch Rocks


°°°°°

 

Advanced

1)

Power Snatch

Find your daily 3 RM (TnG)

3x3 90%

 

2)

Power Clean

Find your daily 3 RM (TnG)

3x3 90%

 

3)

For Time 

100 cal Airdyne

50 Chest to Bar

50 Toes to Bar

 

4)

3 Sets

10 Bent over Row 21X1

 

06.06.2017

1)

AMRAP 4

21 Kettlebell Swings 24/16 kg

21 Wallballs 20/14 lb

21 Burpees 

REST 4

AMRAP 4

15 Kettlebell Swings 24/16 kg

15 Wallballs 20/14 lb

15 Burpees

REST 4

AMRAP 4

9 Kettlebell Swings 24/16 kg

9 Wallballs 20/14 lb

9 Burpees

 

°°°°°

 

Advanced

1)

Clean & Jerk

Find your daily 3 RM

Drop down to 50% and find your 2 RM

Drop Down to 50% and find your 1 RM

 

2)

AMRAP 4

21 Kettlebell Swings 32/24 kg

21 Wallballs 20/14 lb

21 Burpees 

REST 4

AMRAP 4

15 Kettlebell Swings 32/24 kg

15 Wallballs 20/14 lb

15 Burpees

REST 4

AMRAP 4

9 Kettlebell Swings 32/24 kg

9 Wallballs 20/14 lb

9 Burpees

 

3)

3 Sets

Max strict HSPU

 

 

01.06.2017

1)

3 Sets

3-5 Wallclimbs

60 seconds Rest

20-30 Hand Plank Shoulder Taps

60 seconds Rest

 

2)

For Time

1600 m Run

80 Wallballs 20/14 lb

 

°°°°°

 

Advanced

1)

Frontsquat

6x2 80%

 

2)

Split Jerk

Find your daily 3 RM

3x3 90%

 

3)

Deadlift

1x20

3x10 

+5 kg from last week

 

4)

For Time

1600 m Run

80 Wallballs 30/20 lb

 

 

 

02.06.17

1)

Teams of 2

AMRAP 15*

12 cal Row

12 Hang Power Cleans 60/40 kg

 AMRAP 5

Max Toes to Bar

 

*Partner completes full round, then switch.

 

°°°°°

 

Advanced

1)

3 min to work on Handstand Hold

3 min to work on Handstand Walk

 

2)

100 Hand Plank Shoulder Taps

 

3)

3 Sets

6-8 Good Mornings @ 30X1

10-12 Double KB Front Racked Reverse Lunges

 

4)

 3 Sets

6-8 DB Bench Press with semi supinated Grip @ 30X1

6-8 Ring Rows @ 30X1

 

4)

3 Sets

45 seconds strict HSPU

15 seconds Rest

45 seconds strict Pullups

15 seconds Rest

45 seconds strict Toes to Bar

15 seconds Rest

 

5)

For Time

15 Bar Muscle Ups

15 Muscle Ups

 

31.05.2017

1)

5x3 Deadlift

 

2)

21-15-9

Sumo Deadlift Highpulls 32/24 kg

Burpees

 

°°°°°

 

Advanced

1)

Power Snatch

Find your daily 3 RM (TnG)

3x3 90%

 

2)

Power Clean

Find your daily 3 RM (TnG)

3x3 90%

 

3)

21-15-9

Sumo Deadlift Highpulls 32/24 kg

Burpees

-Rest 5 min-

21-15-9

Kettlebell Swings 32/24 kg

Burpees

 

4)

3 Sets

Max Chinups

1 min Rest