“Holleyman”
30 RFT(25’t.c.)
5 Wall ball shot @10/8 kg
3 hspu
1 power clean @100/70 kg
Extended
Every 2’30” X 6 set
1 hang power clean + 2 pause dip 2”+ 1 Push jerk + 1 split jerk + 1 hang power clean @climbing weight
Front squat
6-6-5-5-4-4 tempo 32X1
Go Every 3’
4x 3’on 2’off
14/10 cal bike
5 squat snatch @75% 1 RM
Max ring muscle up
Cyclist front squat
Every 2’
3-3-2-2-1-1 @climbing weight
Squat snatch
Every 2’
5-4-3-2-1 @ climbing weight (start @60%)
10’emom
30” max m hsw
10 rounds for time of(14’)
10 stoh @40/30 kg
35 du
Extended
5 rounds of (25’)
500/400 m row
1 burpee For Every row pull!
Every 4’x 4 rounds
20 toes to bar
16 box step over @22,5/15 kg
Max Rope climb
Back squat
Every 3’x 5 set
6-4-2-15-15
12’emom of
1 hang power snatch + 1 power snatch T&G @climbing weight
20’amrap of
30 alt db snatch @22,5/15 kg
20 cal row
10 strict hspu
Extended
4 set
5 bench press @hap
3-5 banded strict pull up
1’30” rest
4 sets of
5 1-1/4 Strict press +
5 one arm db z press +
45” dual kb bottom up carry
1’30” rest
3x 5’amrap 1’off
9 front squat @50/35 kg
9 lateral burpees
9 c2b
Extended
Every 2’30” X 5 set
3 power clean + 3 hang squat clean + 3 split jerk
Every 3’ x 5 set
3 clean deadlift + 3 clean pull + 5 clean shrug
@90% 1 RM
3 rounds for time of:(16’t.c.)
12 thruster 50/35kg
15 bar facing burpee
400/350 m Row
Extended
Every 1’30” X 6
1 Power clean from block @below knee level
Split jerk w/3” pause in split
Every 2’X 6
3-3-2-2-1-1 @climbing weight
For time (20’)
20/15 cal bike
9 parallette hspu
100 du
20 TTB
1’rest
20/15 cal bike
15 deficit hspu
100 du
20 TTB
1’rest
20/15 cal bike
21 hspu
100 du
20 TTB
Extended
Gym
Da 0:00 a 3:00
Amrap Strict Chest to bar
Da 3:00 a 5:00 Rest
Da 5:00 a 15:00
Every 2’ x 5 set
3 toes to bar + 2 butterfly chest to bar + 1 bar muscle up + 3 toes to bar + 2 butterfly chest to bar + 1 bar muscle up
20’amrap of
15 Push jerk @40/30 kg
30” max cal row
15 bjo @60/50 cm
30” max Chest to bar pull up
Extended
4 set
3 front squat @hap
30” rest
30 Wall ball shot unbroken mandatory
3’rest
Every 3’x 5 sets
10 m bb back rack lunges @climbing weight(trova il set più pesante possibile)
Heavy Day
-Rogue event 2
“Bella complex”
For max load
1 squat clean
1 stoh
1 front squat
1 stoh
Time cap 5:00
-Deadlift
Every 2’x 5 sets
3 deadlift @climbing weight (trova la tripla più pesante con la forma migliore possibile)
Ext
For time
30/20 ring muscle up
For time(17’)
1500/1350 m row
15 ohs @70/45 kg
8 strict pull up + 7 bmu
12 ohs @70/45 kg
6 strict pull up + 6 bmu
9 ohs @70/45 kg
4 strict pull up + 5 bmu
Extended
Every 2’30” X 6 set
3 Snatch balance w/3” in bottom pos @climbing weight
Every 2’x 6 set
3 pos snatch (mid thigh,above,below) @climbing weight
For time(15’)
15-12-9
Deadlift @125/80 kg
Ring muscle up
Extended
0-5’:500 m row + 20 bjo + 5 back squat @80%
5-9’: 375 m row + 20 bjo + 5 back squat
9-12’: 250 m row + 20 bjo + 5 back squat
12-14’: 125 m row + 20 bjo + 5 back squat
3 rounds for time(18’)
15 db cluster @2x22,5/15 kg
250 m row
20 alt. db box step up @2x22,5/15 kg
250 m row
Extended
For time
30 Push jerk @100/70 kg (scaled 85/55 kg)
15’amrap of
8 single ring chin up
9 strict toes to bar
10 strict bar dip
Heavy Day
Every 2’x 6 set
3 power clean + 3 front squat @climbing weight
Every 1’30” X 6 set
1 clean deadlift + 1 squat clean @climbing weight
Extended
Extended
150 du
700 m run
3’rest
For time(16’)
27-21-15-9
Burpee to target
21-15-9-3
Hspu
4-3-2-1
Rope climb
Extended
4 sets
3 Shoulder press @hap
30” rest
10/10 UB one arm db Push press @hap
2’rest
BULLETPROOF
4 sets
1:00 max meters hsw
1:00 max strict chest to bar
1:00 rest
5 rounds for reps
1:00 max cal bike
1:00 max pull up
1:00 max power snatch @60/40 kg
1:00 rest
Extended
Hover Snatch
Every 2’x 5 set
3 Rep @ climbing weight
Every 2’x 5 set
1 Squat snatch + 4 overhead squat @climbing weight
Every 2’30” X 5
5 snatch pull @100% (use straps)
1000/800 m row
10 box jump @9070 cm
30 abmat sit up
2’rest
1000/800 m row
20 box jump @70/60 cm
30 abmat sit up
2’rest
1000/800 m row
30 box jump @60/50 cm
30 abmat sit up
Extended
Cyclist front squat
Every 2’X 5 sets
3-3-2-2-2 Reps @climbing
3 set each leg
6x leg Bb front rack split squat knee over toes
20”
30” split stance isometric
20”
10x leg B stance banded hip trust
2’rest
12’ emom
1: 5 snatch deadlift
2: 4 power snatch t&g
3: 3 ohs
*stesso bil per tutti e 3 i movimenti
10’emom
1 squat snatch @climbing weight
Extended
Every 2’x 5
3 Snatch grip Push press (trova le 3 RM del giorno)
Back squat
12’ to find
2 RM tempo 30X0
12’amrap of
8 thruster @70/45 kg
16 c2b
4 ring muscle up
30” max cal row/ski erg
Extended
Gym strength
1 strict ring muscle up + 2 strict ring dip + 3 kipping ring dip+ 4 swing ring dip X 5 set
Every 6’x 4 rounds
30 cal bike
500 m row
4x3’on 2’off
12 deadlift @70/45 kg
9 hang power clean
6 stoh
Max double under
Extended
Every 2’x 5
1 deadlift + 1 power clean t&g @climbing weight (start @80%)
12’emom
1:1 squat clean + 1 front squat @climbing
2:2 split jerk t&g @hap
For time (12’)
10/1
Toes to bar
Devil press @22,5/15 kg
Extended
21’ emom
Min 1:30” max effort rope climb + 30” max mb shouldering
Min 2:30” Wall climb + 30” jumping lunges
Min 3:rest
3 Rounds for time of:(10’)
9 back squat @70/50 kg
12 bf burpees
9 STOH
Extended
Every 1’30” X 10 set
1 split jerk (start @70%)
7’ For cumulative load
5 rounds of
1 c&j @hap
15 m hsw*
No hsw After 5th set
10’ amrap of
15 Chest to bar pull up
10 hspu
5 ring muscle up
Extended
GYM STRENGTH
A. Strict WallFacing hspu w/ vest-5repsx 8 set
B. Weighted False Grip Ring pull up - 3 reps x 8 set
( usa una med ball tra i piedi come sovraccarico)
20’ amrap of
2 Wall climb
5 Pull up
10 Push up
15 air squat
With vest @10/6 kg
18’ amrap
10 cal row
10 Wall ball shot @10/8 kg
10 single db box step over @22,5/15 kg
90 double under
Extended
Front squat
10-8-6-4-2@ Hap (go Every 3’)
Shoulder press
10-8-6-4-2 @hap (go Every 3’)
3 rounds ft(20’)
400 m run
21 ring dip
15 OHS @60/40 kg
Rest 1’ After each round
Extended
12’emom
Min 1:1 snatch deadlift +1 squat snatch + 1 ohs +1 hang squat snatch @65%
Min 2:30” max cluster (stesso peso)
Every 20” X 20 sets
1 snatch pull @80%
Find 3 RM back squat tempo 30X0 in max 6 set
4 rounds for time(20’)
20 toes to bar
80 double under
8 bar muscle up
2’rest
Extended
10’ work on
Free hspu
For time
4-8-12-16-20
Deadlift @100/70 kg
2-4-6-8-10
Wall climb t’n’g
5’amrap of
7/5 cal bike
11 db burpees@2x22,5/15 kg
1’rest
5’amrap
8/6 cal bike
12 db power clean
1’rest
5’amrap
9/7 cal bike
13 db Push press
Extended
1 Squat snatch
Every 1’30”X 10 set
Front squat
10’ to find
10 RM
“Chelsea”
30’ EMOM of
5 pull up
10 Push up
15 air squat
Extended
zona target 90-95% MHR
a scelta c2row,air-bike, c2ski
optional A accumulate 3000-2400-m c2row
2:00 on - 2:00 off
optional B accumulate 7000-5800 m air-bike
2:00 on - 2:00 off
optional C accumulate 2400-1800-m c2ski
2:00 on - 2:00 off
Heavy Day
Every 1’30” x 10 rounds
1 clean & jerk @hap
Back squat
12’ to find
Find 4 RM tempo 30X0
Extended
5 sets
6 reps 1-1/14 close grip bench press @hap
6-8 Reps x arm db Arnold press@heavy
30” double kb rack carry @hap
1’30” rest
4 rounds for Reps/cals
1’max hang power snatch @3/4 bw
1’max cal row
1’max strict hspu
1’max cal row
2’ rest
Extended
4 rnds not ft
15 db jefferson curl
15 reverse nordic
3 skin the cat + 20” passive hang
15 m hsw
BULLETPROOF
30 rope climb For time
4’amrap of
50 du
15 def hspu @10/7 cm
2’rest
4’amrap of
50 du
3 rope climb
2’rest
4’amrap of
50 du
20Air squat
With vest @10/6 kg
Extended
Find max weight in farmer carry in 3 attempt (10 m)
Finisher
4x
30” max strict pull up
30” rest
30” max pull up
2’rest
Heavy Day
Every 2’x 5 sets
1 high hang squat clean + 2 hang squat clean + 1 below the knee hang squat clean @climbing weight
Every 1’30” X 8 sets
1 power clean + 1 front squat + 1 split jerk @hap
Extended
25’ clock
5 rounds
Max cal row
50” on
10” off
40” on
20” off
30” on
30” off
20” on
40” off
10” on
50” off
Finisher
21-18-15-12-9
Toes to ring
10-8-6-4-2
Push press @hap
14’ amrap of
3-6-9-12…
Double db hang squat clean & jerk @2x22,5/15 kg
3 rmu dopo ogni round dispari
8 m hsw dopo ogni round pari
Extended
16’ amrap of
2 strict rmu (or banded seated strict rmu)
6 wall facing strict hspu
12 oh lunges @60/40 kg
10 cal row legless (or bike legless or ski)
For time(17’)
800 m run
50 C2b
50 TTB
30 deadlift @130/80 kg
*partitioned anyway
Extended
10’emom
1 thruster @climbing weight
Every 3’ x 5 sets
1-1/4 front squat + 2 front squat @hap
3 rndsft:(19’)
21/16 cal bike
15 burpee box jump over @60/50 cm
9 power snatch @60/40 kg
1’rest
Extended
Back squat
Find 5 RM tempo 30X0 in max 5 set
10’emom of
1 power snatch + 1 hang squat snatch + 1 overhead squat @climbing weight (start @55-60%)
Heavy Day
A)Every 2’30” X 4 set
3 snatch deadlift + 3 high hang squat snatch + 3 hang squat snatch
B)Every 2’x 4
3-3-3-3 squat snatch @climbing weight
C)Every 3’x3
10 ohs from the floor @hap
Extended
Back squat
Start Every 1’30”
2-2-2-1-1-1 @ climbing (start @85%)
For time(19’)
Buy in 84 Wall ball shots @10/8 kg
Then
4 rounds of
15/12 cal bike
12 thruster @40/25 kg
9 c2b
6 bmu
Rest 1’30” After each round
Extended
5x 3’on 3’off
600 m row or 500 run
Max lateral burpees
4x 3’on 2’off
18/13 cal row
10 db box step over @2x22,5/15 kg
Max c&j @80%
Extended
Deadlift
5-5-3-3
Go Every 2’
(Start @75%)
Hang power snatch
Find your 21 RM in 5:00
20’amrap of
5 strict hspu
10 pistol
15 burpee pull up
Wear vest @10/6 kg
Extended
4 rnds ft
1 LL RC
10 m hsw
6 mb shouldering @70/40 kg
3 strict RMU or banded strict rmu
For time(15’)
25 TTB
30 db snatch@30/22,5 kg
150 du
1’rest
25 TTB
20 db snatch
100 du
1’rest
25 TTB
10 Db snatch
50 Du
Extended
Every 2’
Squat clean
4-3-3
(Tutte singole,start @80%)
Every 2’x 5 sets
2 Push jerk + 1 split jerk
(Start @80%)
Front squat
Every 3’x 5 sets
1-1/4+ 1 @hap
3x 7’on 2’off
1250/1000 m row or 75/50 cal bike
400 m run
Max burpee over the rower
Extended
20’ amrap of
6 mb Shouldering @70/40 kg
12 burpee box step over @70/60 cm
18 alt pistol squat
Every 2 rounds perform
8 m hsw
*with vest @9/6 kg
Every 3’x 4
7-5-3-1
Rmu
Squat snatch @50%
Max burpee to target
Rest 1’btw rounds
Extended
Every 2’x 5
3 pos snatch (hang,below,floor)
Every 3’x 5
3 back squat @climbing weight
15’ amrap of
30 pull up
400 m run
100 double under
Extended
15’emom of
Min 1:10/7 cal bike
Min 2:2 rope climb legless
Min 3:15 m hsw
BULLETPROOF
5 sets of
5 weighted ring dip
3 skip the cat
2 Wall climb
1 strict parallette hspu
1’30” rest
3 rndsft(19’)
500/450 m row
21 box jump @60/50 cm
15 deadlift @bw
12 hspu
1’rest
Extended
Every 2’x 5
3 Push jerk t’n’g@hap(start @60%)
Every 2’x 5
3 overhead squat @hap(start @60%)
For time (16’)
21 TTB
21 thruster @50/35 kg
15 TTB
15 thruster
2’rest
9 bar muscle up
9 stoh @70/45 kg
6 bar muscle up
6 stoh
3 bar muscle up
3 stoh
Extended
Every 2’x 5
5 Push press @climbing weight
3 pos clean (hang,below,floor)
Every 2’x 5 sets
(Start @60%)
Every 3’ x5
3 front squat @climbing weight
3x 4’on 2’off
15 power snatch @35/25 kg
15 bar facing burpees
15 toes to bar
Max cal bike in the remaining time
Extended
10 rnds ft
20-15 cal bike
400-350 m ski
Every 3’:30 du
Time cap 25’
For time(11’)
1600 m run
30 front squat @100/70 kg or 60% 1 RM
Extended
3 sets
2 back squat
15”
2 back squat
15”
2 back squat
Rest 1’
10’emom
1 slow pull power clean + 1 power clean + 2 Push jerk @hap
Every 3’ x 2 sets
10 clean deadlift @60%
3 rounds for reps
1’ME Wall climb
1’ME rope climb
1’ME walking lunges
1’ME ring muscle up
1’ME push up
2’rest
Extended
For time
33-27-21
Alt. Db snatch @30/22,5 kg
Burpee box jump over 60/50 cm
BULLETPROOF
6x
20 windshield wiper
12 kb windmill
1’hs walk
Wod
3’on 1’off X 4 sets
Amrap of
25 Wall ball shots @10/8 kg
50 du
25 c2b
Extended
Shoulder press
4-3-2 (start @80%)
Start Every 3’
Split jerk BTN
1 Rep Every 1’30 X 6 sets @climbing weight
Every 2’x 6 alt sets(go heavy)
6 Bench press
8 pendlay row
For time (11’)
21/15/9
Strict hspu
Ohs @70/45 kg
Extended
-8’emom
1 muscle snatch + low hang power snatch + 1 power snatch
-Every 1’30” X 10 sets
1 squat snatch
-Front squat
2 sets
1 Rep Every 15”X 3’
Rest 5’
