WARMUP: 6min of 5 pushups / 5 situps / 5kb swing / 5 body rows / 5 ASQ
SKILL: Clean & Jerk pipe drill and build up to WOD weight.
WOD:
A. “Death by Power Cleans” max 15 min
1e min – 1 Power clean (50kg/35kg)
2e min – 2 Power cleans
3e min – 3 … etc.
* Add 1 rep every min, until you cannot do it anymore. Reps need to be unbroken.
-5 min rest-
B. Buddy Grace (alternating with 1 bar)
30 Reps For Time
Clean & Jerk (60/45kg)
TC: 7 min"
WARMUP: September challenge - row 500m as fast as possible.
Rest does: 5 pushup / 5 situp/ 5 ASQ / 5 burpees
SKILL: find your 1RM strict press 1-1-1 (10min) with buddy
WOD: EMOM 15 min (3 rounds)
10 Strict Press (70% 1RM)
250 m row
20 plate Sit ups (20/15kg)
15 slamballs
5 rope climbs
WARMUP: 6 min animal crackers backwards 10 m: crab walk / bear crawl / inch worm
SKILL: FSQ EMOM for 10 min 3 Pausing Front Squats
Each set should consist of:
Rep 1 = 5 second hold in SQ
Rep 2 = 3 second hold in SQ
Rep 3 = 1 second hold in SQ
*add weight after every set
Conditioning WOD: 100 Blasters for time (burpee/jumping pull up/KTE/TTB)
TC: 20 min
WARMUP: Tabata Planche and Plank
Gymnastic SKILL 3 rounds of: L-Sit 30 seconds / Wall climb 60 seconds / Bridge-Up x 5 reps
WOD: Every 6 minutes 1x, for 36 minutes (6 rounds): Run 400 M / 80 Double-Unders / 40 Kettlebell Swings (RU) (32/24 kg)
WARMUP: Thunderstruck; burpee on every 'Thunder'
SKILL: Power snatch pipe drill
BUDDY WOD: 2 rounds
50 P. Snatch (50/35kg) alternating buddies
250m run
25 Burpees over buddy
250m run
This is a two person buddy workout. Split the reps, run together
tc: 15min
WARMUP: 6 min of - 10 Goodmorning with band / 30 sec. deep squat / 10 knee raises
SKILL: Deficit Dead Lift 3-3-3
WOD: AMRAP 18 min
10 KTE
10 Wallballs (20/14lb)
10 DL (50% 1rm)
COOLDOWN: Band stretching
NOTES: This is an easy workout, try to get at least 7 rounds on the board. Push and lean backwards for the KTE to make room for your legs.
