Strength & strength endurance
Every 2’x6
6/6 Bulgarian squat
+ Max effort weighted squat jump
5 rounds of:(13’)
20 russian swing
20 bb/backpack zercher squat
10 m banded lateral bear walk
Wod
8’ amrap of:
Weighted walking lunges
Every min perform 6 table row(inc 0:00)
7’ amrap
10 pass through
10 up e donward dog
20 m crab walk
5 hindu Push up
10’ emom
Min 1: 2/3 Wall climb
Min 2:16 lateral hops
30”on 30” off x 10 alternating
Max effort diamond push up
Max effort russian twist
2’ rest
30” on 30” off x 10 alternating
Max effort one arm devil’s press
Max effort flutter kick
United in movement
Wod 1
7’ amrap
Line-facing burpees
(Over a 6 in line)
10’ amrap
20” hollow hold
15” handstand hold @wall
10 cossack squat
5 deficit push up
Wod
8 rounds for time(16’t.c.)
12 broom hang squat clean
8 db Push jerk
6 hspu
WARM UP
4 rounds of
1:00 single unders
10 m inchworm walk
10 lateral squat jump
20 plank side touches
STRENGTH
-Max Rep Push up
Every 45”
-6 set @30% of Max push up
WOD
by Lore Consonni
3 rounds of(time cap 2’30”)
10 thruster @35/25 lbs
10 lateral burpees
30” rest
3 rounds of(time cap 2’20”)
10 thruster @35/25 lbs
10 lateral burpees
30” rest
3 rounds of(time cap 2’10”)
10 thruster @35/25 lbs
10 lateral burpees
30” rest
...and again reduce the cap of 10” each set until you can
Score:number of full sets completed
Warm up
8’ amrap of:
10 step up
10 sit up
20 m elephant walk
10 hollow rocks
30” high knees
Wod
16’ amrap of:
10 clear box(any obstacle)jump over
12 alt. One arm Db/kb clean & jerk
14 V-ups
Gymnastic
8’ emom of:
Min 1: 8 shoulder taps Wall facing
Min 2: Max effort hs hold (freestanding)
4’tabata alt.
0:20L-sit
0:10 rest
0:20Half burpees
0:10 rest
1’ rest
4’Tabata alt.
0:20 Kb Front rack chair hold
0:10 rest
0:20 single leg Romanian deadlift
0:10 rest
1’rest
4’Tabata alt.
0:20 Bulgarian squat right leg
0:10 rest
0:20 Bulgarian squat left leg
0:10 rest
Wod
For time (13’)
100 air squat
80 lunges
60 squat jump
40 jump lunges
20 pistol squat
Rx & adv athlete with 10/6 kg vest
WARM UP
10’ amrap of:
1:00 single unders
5 caterpillar
10 hindu Push up
20 m crab walk
WOD
For time:(12’)
10/1 reps of
Devil’s press
V up + tuck up
Every round perform 30 double unders
Bodyweight/no object version:(12’)
20/2
8 count bodybuilder
10/1
V ups + tuck up
Every round perform 40 jumping jack
FINISHER
10’ emom
Min 1:8/10 diamond Push up tempo 2020
Min 2:6/8 elevator dip(1” in each pos)
Warm up
3 rounds of:
1’ hollow body
1’good morning
1’prisoner reverse lunges
1’plank to plank
30” rest
Wod
3 rounds
In 6’ perform:
20 burpee tuck jumps
8 handstand push ups/3 Wall climb/12 Push ups to shoulder taps
20 lateral burpees
16 one arm oh reverse lunges @kb/db/any object
Max effort burpee to target
2’ rest between each round
3 rounds of:
0-2’:20/15 cal row
Max effort ring dips
2’-3’ rest
3’-5’:16/12 cal bike
Max effort rope climb
5’-6’ rest
Back squat
Every 2’30”
8 @ 65%
6@ 75%
4@ 85%
4@ 90%
2@ +95%
Wod
10’ amrap of:
6 strict pull up
8 hr push up
10 db box step up @2x22,5/15 kg
14’ amrap of:
4 turkish get up(2/2)@ 24/16kg
2-4-6-8-10...chest to bar pull up
In 1’30”
10 high box jump
In the rem.time amrap c&j @50/35 kg
1’rest
In 2’
10 high box jump
In the rem.time amrap c&j @60/40 kg
1’rest
In 2’30”
10 high box jump
In the rem.time amrap c&j @70/45 kg
1’rest
In 3’
10 high box jump
In the rem.time amrap c&j @80/50 kg
16’ amrap of:
10 Deadlifts @100/70 kg
15 Wall ball shots @10/8 kg
Every 2 minutes: 8 burpees (inc.00:00)
For time:(15’t.c.)
Buy in
30 lateral burpees
Then
1/10
Squat clean @60/40 kg
Deficit Handstand Push ups
Skill:rope climb
Wod
15’emom of:
Min 1:14/10 cal bike
Min 2:2/1 rope climb (no jump)
Min 3:7 devils press @22,5/15 kg
16’ amrap of:
14 box jumps @60/50 cm
12 american swings @32/24 kg
10 Push presses @50/35 kg
Show me at the box!
4 rounds of:(16’t.c.)
200 m run
20 one arm db thruster @22,5/15 kg
15 db box step up over @60/50 cm
14’ amrap of:
1/2/3/4...
Bar muscle up
Hang power snatch @60/40 kg
Every round perform 30 double unders
3 rounds for time of:
(13’t.c.)
8 Thruster @60/40 kg
12 Chest to bar
500m run
12’ to find
1 RM Push press
Wod
6 rounds for time (14’t.c.)
30 double unders
12 Push ups
10 db hang clean & press @22,5/15 kg
16’ emom of:
Min 1:15/12 cal row
Min 2:2/1 rope climb
Min 3:12 (6+6) kb snatch @24/16 kg
Min 4:active rest (1 burpee every 10”)
For time:(15’t.c.)
15-12-9-12-15
reps of:
Ohs @50/35 kg
Toes to bar
Lateral burpees
14’ amrap of:
8 db box step up @2x22,5/15 kg
6 Handstand push ups on dumbells
For time:
(16’t.c.)
500 m run
21 power clean @50/35 kg
500 m run
15 power clean @60/40 kg
500 m run
9 power clean @70/45 kg
8’ Ladder up
1/2/3...
medball shouldering @70/40 kg
10/7 cal bike sprint
2’rest
8’ Ladder up
3/6/9...toes to bar
15 m kb front rack walking lunges @2x24/16 kg
For time:(14’t.c.)
50 Wall ball shots @10/8 kg
15 deadlifts @80/55 kg
40 Wall ball shots @10/8 kg
15 deadlifts @80/55 kg
30 Wall ball shots @10/8 kg
15 deadlifts @80/55 kg
20 Wall ball shots @10/8 kg
15 deadlifts @80/55 kg
“Nate”
20’ Amrap of:
2 ring muscle ups
4 handstand push ups
8 american swings @32/24kg
14’ amrap of:
1 squat snatch + 1 overhead squat @H.A.P.
40 double unders
15’ amrap of:
3-6-9-12...
Thruster @50/30 kg
Lateral burpees
Chest to bar
For time:(16’ time cap)
Buy in
60/45 cal row (or 50/30 cal bike)
Then 3 rounds of
20 Wall ball shots @10/8 kg
20 alt.db snatch @22,5/15 kg
200 m run
15’ emom of:
Min 1:75 double unders
Min 2:6 power snatch @50/35 kg
Min 3: 12 burpee to target
6 interval 2’on 1’off
16 one arm db Push press @22,5/15 kg
10 chest to bar pull up
Max effort box jump over lateral @60/50 cm
12’ to find
1 RM back squat
Wod
12’ emom of:
Min 1:12 barbell forward lunges @60/40 kg
Min 2:12 american swing @32/24 kg
For time:(8’time cap)
5-4-3
Rope climb
15-20-25
Toes to bar
2’rest
3 rounds of:(8’time cap)
400/350 m row
12 burpees over the rower
15’amrap of:
10 squat clean @60/40 kg
10 handstand push up
15’ emom of:
Min 1:15/10 cal bike
Min 2:Max effort bench press @70/45 kg
Min 3:12 alt.db snatch @22,5/15 kg
15’ amrap of:
1-2-3....bar muscle up
12 burpees box jump over @60/50 cm
9 toes to bar
15’ to find 3 RM Push press
12’ emom of:
Min 1:5+5 db z press@22,5/15 kg
Min 2:3/5 weighted strict pull up
Min 3:40” plank hold
16’ amrap of:
5 front squat @80/50 kg (from the ground)
200 m run AFAP
For time:(15’t.c.)
20/2
Burpees
American swings@32/24 kg
Cash out
200 double unders
3 rounds for time of:(12’t.c.)
33 Wall ball shots @10/8 kg
11 power snatch @60/40 kg
12’ to find:
1 RM Deadlift
Wod
14’amrap of:
6+6 kb snatch @24/16 kg
8+8 oh kb lunges @24/16 kg
10 lat. burpees
20’ amrap of:
200 m run
3 rounds of cindy
Every 2’30” X 6 rounds:
60 double unders
7 squat cleans@70/45 kg
8 american swings@32/24 kg
6 rounds alt.between
2’ on 1’off
A)15/12 cal row
Max effort rope climb
B)15/12 cal bike
Max effort handstand push up
For time:(16’t.c.)
150 Wall ball shots @10/8 kg
*every time you break 10 burpee box jump @60/50 cm
20’ E.M.O.M of:
Min 1:15/12 cal row
Min 2:8 handstand Push ups
Min 3 :12 db box step up over @2x22,5/15 kg
Min 4:8 chest to bar pull ups
20’ Emom of:
Part A
6 strict pull up
Part B
6 bench press @80/50 kg
Part C
6 medball over box @120 cm
Part D
10/7 cal bike
* 5 round Every part
