For time (17’)
21/16 cal bike
10 ring muscle up
100 du
20 hspu
21/16 cal
30 c2b
100 du
21/16 cal
20 hspu
100 du
21/16 cal
10 ring muscle up
100 du
Ext
4 sets (1 set every 5 minutes)
25/20 Calorie Row
25 Wall Balls
15 m Handstand Walk
Directly into
4 Sets:
25/20 Calorie Row(hard pace)
-Rest 1:1 between sets-
Strength
Every 1’30” x 5
3 overhead squat tempo 31X1 @climbing
Wod
“Karabel”
10 rounds for time of(15’)
3 power snatch @60/40 kg
15 Wall ball shot
Ext
Every 5’x 20’(sets)
Odd
8 sandbag/mb over the box (120 cm)@90/60 kg
15+15 m double db overhead lunges @22,/15 kg
Even
35/25 cal row/ski
3/2 legless rope climb
For time(12’)
800 m row
30 bar muscle up
800 m run
BULLETPROOF
15’ hsw practice
Ext
8 sets(go every 2’)
1 power clean + 2 push press + 1 split jerk (3” pause in split pos)@80-85%
Every 2’
5-4-3-3-3
Close grip bench press tempo 30X1
4’amrap of
14 cal bike/bike erg
14 pistol
14 c2b
2’rest
4’amrap
14 cal row/ski
14 push up
14 db hang split snatch @25/17,5 kg
2’rest
4’amrap
14 cal bike/bike erg
14 pistol
14 ttb
2’rest
4’amrap
14 cal row/ski
14 push up
14 db split jerk (7x arm) @25/17,5 kg
Ext
15’emom
1 squat snatch @85-87%
Every 3’ x 3
20 bb reverse lunges @40-50% 1 rm bs
Emom as long as possibile w/bonus rest
10 deadlift@100/70 kg
10 bf burpees
BULLETPROOF
Toes to bar volume accumulation
Every 1’ to complete 80 TTB
?Ub ttb(sostenibile)
Ext
5x2 ‘on 2’off
*Cal bike
Max burpee broad jump
15-18-21-24-27
5x 3’on 2’off
70 du
20-18-16-14-12
Hspu
In the rem time
Max squat clean @80/60 kg
Ext
15’emom
1 clean & jerk @90%
12’emom
1:3 front squat
2:6 back squat
Both lifts @74% 1 rm fs
In 2:00
15 c2b
15/10 cal bike
Max snatch (anystyle)@47/30 kg
Rest2:00
Continue till 60 snatch are complete
Time cap:5 rounds
Ext
For time:(16’)
1000 m row
30 Toes to Bar
50 Dumbbell Snatches (30/22,5)
30 Toes to Bar
20 Burpee Box Get Overs
For time (12’)
2 rounds
40 du
25 db front squat@2x 22,5/15 kg
2 rounds
40 du
25 db stoh
2 rounds
40 du
25 db thruster
Ext
4 rounds of:
3 Kipping Pull Ups into 4 Kipping Chest to Bar into 5 Bar Muscle Ups
Right into Max Dumbbell HOLD (70/50) [two dumbbells holding from hang]
rest 2 minutes between rounds
For time(15’)
5 Rope Climbs
25 Deadlifts (225/155)
5 Rope Climbs
25 Deadlifts (275/185)
5 Rope Climbs
25 Deadlifts (315/225)
5 Rope Climbs
5x3’on 2’off
12 kb snatch @32/24 kg
12 burpee to target*
Max ring muscle up
*Add 1 burpee to target every round(12- 13-14-15-16)
Ext
Every 2’x 5
5 ohs tempo 3111
Squat snatch
Every 1’30”x 9
3-3-3-2-2-2-1-1-1@climbing
For time(22’)
30/20 cal bike
Directly into
4 rounds of
10 clean & jerk@50/35 kg
8 hspu
…directly into
30/20 cal bike
Directly into
4 rounds of
8 ring dip
10 power snatch @50/35 kg
…directly into
30/20 cal bike
Ext
Every 2’x 5 rounds
3 squat clean from block + 1 split jerk @climbing weight
12’emom
Min 1:3 front squat
Min 2:6 back squat
@72% fs For both lifts
“Kelsey Kiel”
4’emom
5 power clean @60/40 kg
20 Wall ball shot @10/8 kg
2’rest
Repeat 4 times
Ext
4x
Off the Blocks: 1 Clean Pull + 1 Clean + 1 Push Jerk @ 7.5/10 RPE
Off the Blocks: 1 Clean Pull + 1 Clean + 1 Push Jerk @ 7.5/10 RPE
Off the Blocks: 1 Clean Pull + 1 Clean + 1 Push Jerk @ 8/10 RPE
Off the Blocks: 1 Clean Pull + 1 Clean + 1 Push Jerk @ 8/10 RPE
3x
Off the block: 1 Clean + 1 Jerk @ 8.5/10 RPE
Off the block: 1 Clean + 1 Jerk @ 9/10 RPE
Off the block: 1 Clean + 1 Jerk @ 10/10 RPE
10 rndsft(15’)
1 rope climb
12 hspu
60 m shuttle run
Ext
10 rndsft
1 LL rope climb
8 strict hspu
60 m shuttle run
Ext
3 Below Parallel Box Squats @ 6/10 RPE
2 Below Parallel Box Squats @ 7/10 RPE
1 Below Parallel Box Squats @ 8/10 RPE
1 Below Parallel Box Squats @ 9/10 RPE
1 Below Pasallel Box Squats @ 10/10 RPE
3 Bench Press @ 7/10 RPE
2 Bench Press @ 8/10 RPE
1 Bench Press @ 8.5/10 RPE
1 Bench Press @ 9/10 RPE
1 Bench Press @ 10/10 RPE
20’t.c
1000 m row
100 du
40 TTB
1’rest
750 m row
100 du
30 TTB
1’rest
500 m row
100 du
20 TTB
Ext
6 Sets:
10 Deadlifts @125/90 kg
10 Burpee Box Jump Overs (24/20)
1’30” rest
Time cap each set
1’30”
Target time
1’
30”on 30” off until complete
60 m hsw
20’amrap of
20/15 cal bike
15 hang power snatch @40/30 kg
5/3 deficit ring muscle up
1^- 1 rmu + 1 dip
2^-1 rmu + 2 dip
3^-1 rmu + 3 dip
4^-1 rmu + 2 dip
5^-1 rmu + 1 dip
Ext
3x
3 Muscle Snatch + 3 Tall Snatch + 3 Snatch Drop @ 6/10 RPE
(Go every 2’)
Dopo aver raggiunto il carico,go every 2’30”
2 Snatch Balance @ 85-90% (OR 8.5-9/10 RPE) 1 RM Snatch
1 Snatch Balance @ 95% (OR 9.5/10 RPE) 1 RM Snatch
1 Snatch Balance @ 100-105% (OR 10/10 RPE) 1 RM Snatch
Every 2’30”x 4 sets
2 Power Snatch + 1 Snatch @ 8/10 RPE
1 Power Snatch + 1 Snatch @ 9/10 RPE
1 Power Snatch + 1 Snatch @ 9.5/10 RPE
1 Power Snatch + 1 Snatch @10/10 RPE
Every 2’x 6 sets
1 power clean + 1 push jerk + 1 split jerk
@climbing weight
Wod
For time(8’)
40/32 cal bike
20 bmu
10 ohs @90/65 kg
Ext
Buy in
100 sit up
12’amrap
16 oh wlk lunges @60/40 kg
12 ring dip
8 m hsw
Cash out
100 sit up
For time(18’)
21-15-9-6-3
Hspu
Front squat @80/55 kg
Bar facing burpees
4 rounds for time(25’)
400 m run
30 Wall ball shot@10/8 kg
20 c2b
10 mb over the box @90/60 kg
Ext
For time(30’)
500 m row
30 bench press @84/56 kg
1000 m row
20 bench press @84/56 kg
2000 m row
10 bench press@84/56 kg
For time(15’)
150 du
7 rope climb
7 hang power clean@100/70 kg
1’rest
100 du
5 rope climb
5 hang power clean@100/70 kg
1’rest
50 du
3 rope climb
3 hang power clean @100/70 kg
Ext
12’emom
Odd: 1 front squat
Even:3 back squat
@80% front squat
3x 4’on 1’off
1:00 max lateral bjo
1:00 max pull up(1 solo set permesso)
1:00 max pistol squat
1:00 max double kb snatch @24/16 kg
20’emom of
4 power snatch @40/30 kg
4 TTB
4 thruster @40/30 kg
4 bf burpees
Ext
Every 2’x 6
1 power snatch + 2 ohs (3” hold in bottom)
Every 2’x 6
1 snatch pull + 1 low hang squat snatch + 1 squat snatch t’n’g @climbing
2 rounds of(20’)
6 thruster @70/45
200 m run
6 burpee box get over @120 cm
9 thruster @60/40 kg
200 m run
6 burpee box get over
12 Thruster @50/35 kg
200 m run
6 burpee box get over
3’rest
Ext (15/10 cal bike instead run ??)
For time
3x 6’on 1’30” off
800 m run
Max box jump over
Directly into
3x 4’on 1’off
400 m run
Max box jump over
For time (17’)
42 cal row
21 strict hspu
12 bmu
1’rest
30 cal row
15 strict hspu
9 bmu
1’rest
18 cal row
12 strict hspu
6 bmu
Strength
Front squat
3-3-3-3 (@70-80-90-100% 1 RM clean)
*First rep 2” pause
T’n’g Deadlift
4-4-4-4 @climbing (start @6.5-7 RPE and finish @9 RPE)
30” on 30” off X 8 Alternating rounds
Max clean & jerk @60/40 kg
Max bar facing burpees
4’rest
30” on 30” off X 8 Alternating rounds
Max Wall ball shot@10/8 kg
Max American swing @32/24 kg
Ext(no class wod)
30’ emom
Row 200/175m or 175/150
5’rest
10’emom
8 clean & jerk @60/40 kg
5’rest
10’emom
3/2 ring Muscle Ups
For time
30” on 30” off
Max bar facing burpees w/vest till complete 70 Reps
Every 1’30” x 7 set
2 hang squat snatch drop & go @climbing weight
Wod
For time(12’)
100 double unders
50 ohs @60/40 kg
50 TTR
100 double unders
Ext
Every 2’x 5
1 BTN split jerk + 3 ohs @ climbing
3 set
10 back squat @climbing weight
30”
5 high box jump
For time(16’)
40 devil press @22,5/15 kg
30 hspu
20 mb shouldering @70/40 kg (sub power clean @60/40 kg)
15 hspu
20 devil press
Ext
10’emom
Power clean
3-3-2-2-1-1-1-1
(Start @65-70%)
Tutte drop & go
Push press
4 sets
8 Reps t’n’g @climbing+
8 one arm db push jerk
2’rest
10’ time cap
For max load
3 clean + 2 front squat + 1 stoh
Wod
7’time cap
15 Front Squats @80/55 kg
40/32 Calorie Assault Bike (sc:30/20)
15 Front Squats @80/55 kg
Ext
For time(17’)
54 Pull Ups
30 Chest to bar Pull Ups
18 Bar Muscle Ups
120/90 Calorie Row
4 RFT(19’)
400 m run
24 Wall ball shot
6 rmu
1’rest
Strength class(no wod)
“LYNNE”
As Many Repetitions as Possible in 5 Rounds of:
Max Bench Press (bodyweight)
Max strict Pull-Ups
Rest as needed
5 set
6 front rack lunges @climbing weight
+ 1 push press + 1 push jerk + 1 split jerk @80-90% of push press
2’rest btw
For time(8’)
50 burpees over the rower
1000/800 m row
5 rounds For time(15’)
12 deadlift @70/45 kg
12 C2b
9 hang power clean
9 C2b
6 Push jerk
6 C2b
Ext (lift after wod)
6’emom
1 power clean + Push jerk
1 hang power clean
1 power clean + push jerk
1 hang power clean
@hap
Every 2’x 5
3-3-2-2-2
Deficit clean pull @hap
BULLETPROOF
10’ skill
Strict ring muscle up
Every 3’
4-3-2-1 back squat tempo 22X1
30” rest
30” all out bike
For time (16’)
100 double under
10 hang squat snatch @40/30 kg
30 double db side carry walking lunges @22,5/15 kg
1’rest
100 double under
10 hang squat snatch
30 double db front rack walking lunges
1’rest
100 double under
10 hang squat snatch
30 double db oh walking lunges
Ext (lift after wod)
6’emom
3 power snatch t’n’g @climbing
5 set @climbing
1 hang squat snatch
15”
1 low hang squat snatch
15”
1 squat snatch + 1 ohs
For time(16’)
10 Wall climb
20 burpee box jump over@60/50 cm
30 TTB
40 hspu
30 TTB
20 burpee box jump over
10 Wall climb
Ext (lift after wod)
Split jerk
3-3-2-2-1-1 @ climbing weight
Cardio
3200 m run with vest
Into
200 m walk (togliere vest)
Into
5x400 m allungo (no vest)
(200 m recovery walk btw sets)
For time:(16’)
Buy in
1600 m run
9-7-5-3
Ring muscle up
Deadlift @140/95 kg
Ext
Every 1’30” x 6
1 muscle clean + 1 strict press
Every 1’30” x 8
1 clean deadlift + 1 clean pull + 1 squat clean + 1 split jerk
Front squat tempo 21X1
6-4-3-2
+ 2-3 skin the cat
Prior to 4’
200 m run
12 box jump @60/50 cm
12 one arm db hang clean & jerk@25/17,5 kg
12 toes to bar
Prior to 8’
200 m run
15 box jump
15 one arm db hang clean & jerk
15 toes to bar
Prior to 12’
200 m run
18 box jump
18 one arm db hang clean & jerk
18 toes to bar
Prior to 16’
200 m run
21 box jump
21 one arm db hang clean & jerk
21 toes to bar
Strength
5x
5/5 one arm db bench press(heavy)
+ 30” amrap bench press @52,5/30 kg
Bb cycling
5 rounds For time(12’)
9 deadlift @80/50 kg
7 hang power clean
5 push jerk
For time(20’)
15-12-9
Thruster@40/30 kg
Pull up
Cal row
1’rest
12-9-6
Thruster @50/35 kg
Chest to bar
Cal row
1’rest
9-6-3
Thruster @60/40 kg
Bar muscle up
Cal row
Ext
4x
2 Push press + 3 Push jerk @hap
+ 3/5 slowly Neg hspu
For time
60 burpee to target
3x 10 hsw
3x10 bear hug carry
30 kb snatch @32/24 kg
10’t.c.
Martedì
Emom as long as possible
5 hspu
5 cal row
5 burpee over the rower
Ext
Every 6’x 6 sets
500 m run
8 bar/ring muscle up (round 1 bar,round 2 ring…3 bar)
(Time cap 4’)
Back squat tempo 30X
8-6-4-4 @climbing weight
+ 6-8 db hang squat clean (for speed)
Go Every 3’
10’ amrap of
30/22 cal bike
10 power snatch@70/45 kg
60 du
Ext
Snatch balance
Every 1’30” x 6
3 snatch balance
Every 2’30” x 4
5 snatch deadlift + 4 hang squat snatch + 3 ohs @climbing weight
Emom as long as possible
7 thruster @35/25 kg
7 pull up
7 burpee
BULLETPROOF
10’hsw practice
Extended
4x 3 Push press + 2 Push jerk *no touch and go@ climbing
+
6 def hspu only neg
Every 3’x 4 set
3 deficit clean deadlift @hap
In team of 2 perform(25’)
50/40 cal bike
50 front squat @85/55kg
50/40 cal bike
100 american swing @32/24 kg
50/40 cal bike
50 overhead squat @60/40 kg
50/40 cal bike
Strength
5x5 tempo bb strict press (1313)+ 30” max double db push press
3x
3-10”-3-10”-3 Reps
bench press @85%
20’ amrap alt.round of
A)5 strict hspu
10 pistol
15 Push up
B)5 strict pull up
10 strict ring dip
15 abmat sit up
Ext
2 Sets: (1 set every 10 minutes)
AMRAP 4 Minutes
4-3-2-1
Deadlifts @125/85 kg
4-3-2-1
Bar Muscle Ups
Max Calorie Ski (OR Row) in remainder of 4 minute
Strength
Back squat tempo 30X1
8-6-4-4 climbing
+ 45” plank hold
5x 2’on 2’off
12/9 cal row
10 d ball box step over @60/40 kg
Max ring muscle up
Ext
10’emom
1 hang power snatch + 1 hang squat snatch + 1 ohs @climbing weight
10’emom of
1 hang power clean + 1 hang squat clean + 1 split jerk @climbing weight
4 sets of
3 front squat tempo 30X1
(Start @7 RPE)
Wod
From 0-3’
Max Wall ball shots @10/8 kg
From 3-15’
Amrap of
3 snatch@70/45 kg
6 clean & jerk
9 toes to bar
54 du
4 rndsft (20’)
400 m run
8 Burpee rmu
Wear weighted vest
Ext
4x
1 pause* Push press + 2 Push press + 1 pause Push jerk + 2 push jerk @climbing weight
+
6 def hspu only negatives (or parallette)
Back squat
4 set x 4 Reps tempo 40X1
+ 45” hollow hold
Emom as long as possible(20’tc.)
7 thruster @35/25 kg
7 ttb
Max shuttle run
1 shuttle run=8 m
4’ladder up + 2
2 def hspu 9/5 cm
2 c2b
2 pistol squat
1’rest
4’ladder up + 4
4 def hspu
4 c2b
4 pistol squat
1’rest
4’ Ladder up + 6
6 def hspu
6 c2b
6 pistol squat
1’rest
4’ladder up +8
8 def hspu
8 c2b
8 pistol squat
Ext
5’emom
1 power snatch + 2 ohs@climbing(start @7RPE)
5’emom
1 squat snatch + 1 hang squat snatch @climbing (start @7 RPE)
Every 3’x 4
4 deficit snatch deadlift tempo 3131
3’on 2’off X 4 rounds
500/400 m row
Max effort Clean & jerk (anystyle) @100/70 kg
Ext
Every 2’x 6 sets
9 deadlift + 6 power clean + 3 hang power clean
2@light weight
2@moderate weight
2@close to max
Front squat
4 sets
4 rep tempo 30X1 @climbing
+ 30” L hang
Emom until 120 Wall ball shot have been completed
(6 rounds cap)
Min 1: 4 Wall climb
Min 2: 9 devil press @22,5/15 kg
Min 3: max Wall ball shot
Min 4: rest
4x 3’on 2’off
21/15 cal bike
15 deadlift @115/85 kg
Max ring muscle up
Ext
Squat snatch
Every 1’30” x 9
3-3-3-2-2-2-1-1-1
(Start @65%,performed as a quick single)
Every 3’x 4
3 Deficit snatch deadlift tempo 3131 @90-95%
Back squat
4x 4 Reps tempo 41X1 + 20-30” L hang
From 0-6’
“Fran”
21-15-9
Thruster @45/30 kg
Pull up
From 6-12’
9-15-21
Bar facing burpees
Hang power snatch @45/30 kg
“French throwdown q.2”
Amrap 15’
75 du
25 handstand push up
5 hang squat clean @90/60 kg
Ext
4x
2 pause Push press + 2 pause Push jerk
+ 5 slowly negatives hspu
Every 1’30” x 6
1 cluster + 1 hang cluster + 1 thruster @climbing weight
Team quarterfinal workout 4
For time (18’)
40 Syncro toes to bar
30 syncro box jump
20 syncro alt db snatch
10 rope climb(total)
20 syncro alt db snatch
30 syncro box jump
40 syncro toes to bar
Ext
Endurance class
4 sets
5 Back squat tempo 51X1 @climbing weight
For time(14’)
100 toes to bar
Every time you break perform 12 kb one arm oh walking lunges@24/16 kg
Ext
5/6 set
200 m run
30 m hand over hand sled pull/farmer carry
200 m run
Rest 1:1
(18’t.c.)
In team of 2 perform
10 rope climb (relay style)
Then (switch as needed)
10 burpee box jump over @70/60 cm
10 front squat @80/55 kg
20 burpee box jump over @70/60 cm
20 front squat @80/55 kg
30 burpee box jump over @70/60 cm
30 hang squat clean @80/55 kg
In the rem time
Max cal bike