10 min emom

• 5 Bar facing burpees
• 5 Power Cleans 40kg

10 min emom

• 7 Burpee Box jump overs 24”

50 min
Warm up for 10 min
1.Gymnastics
A. Ring muscle up practice for 40 min
- RS 2 x 6
- TWB 2 x 4
- HTR 2 x 1
- MU 10 x 1 + 1 fail

130 min
Hard routine
Warm up for 10 min
1.Gymnastics
A. Butterfly pull up practice & progressions for 40 min
- 6 8 8 8 6 = 36 butterfly pull up

2.Weightlifting
A. EMOM10: 1 power clean + 3 jerk

Rest 3 min

B. EMOM10: 1 squat clean
40 45 50 55 60 60 62.5 62.5 65 68 kg

3.Conditioning
A. "The Chief with Snatches"
5 x 3 min on : 1 min off:
3 power snatch @ 40 kg > 35 kg
6 push up
9 air squat > 12 lunges
Result: 17 rounds + 4 reps
HR 171/185

4.Accessory
A. 3 rounds:
10 reverse flys @ 2 x 2 kg
8 + 8 3-point row @ 35 lbs
20 tricep ext. with band

B. 3 sets:
10/s. bicep curl @ 20 lbs

100 DB Alt Snatch 22,5/15
50 DB Alt Step Lunges OH
50 Pull Ups
100 Burpees
1000 mt Run

140 min
Warm up for 30 min
1.Gymnastics
A. EMOM9
1) 8 HSPU
2) 5 CTB + 5 air squat
3) 10 TTB

2.Weightlifting
A. Snatch + Low hang snatch
- Heavy 1+2 for the day

B. Slow snatch pull
- 4 x 3 @ 90-110% of A)
4 x 3 x 50 kg

3.Conditioning
A. HS Walk practice
- 3 sets of Wall facing shoulder taps
- Weight shift practice w/ wall

B. Every 5 minutes for 20 minutes:
300 m Row
7 Burpee chest to bar
5-8 m HS Walk - 5 5 5 5 m
Times: 3.47, 3.44, 3.42, 3.38

4.Accessory
A. 3 sets @ easy pace:
10 Ring face pulls
6-10 Deficit push ups - 8 8 8
5+5/side Quadruped hip CARs

WOD 1
10 minute AMRAP in pairs
P1: 20 box step ups
P2: 8 reverse lunges, 8 russian swings

WOD 2
15 minute AMRAP in pairs
P1: 350m row/ski erg
P2: 2 lengths single arm farmer carries, 2 lengths single arm waiter walks

20 minute AMRAP
In teams of 3

5 Kettlebell clean and press
10 pull ups (scaled: jumping pull ups)
100m run

(13 rounds + 50m run)

AM: 75 min
Warm up for 15 min
1.Conditioning
20 x 1 min on/ 1 min off:
A) Row for cal
Reps: 15 15 15 15 15 15 15 15 16 17 = 153 cal
B) 3 Strict pull ups + 6 Push ups + ME KB Swings (UB) - 16 kg
Reps: 21 21 22 22 22 22 22 22 22 23 = 219 reps
HR 160/178
Cool down for 15 min

PM: 140 min
Warm up for 15 min + 20 m HSW
1.Gymnastics
A. RMU practice
- RS 3 x 6
- TWB 2 x 3
- HTR 3 x 1
- MU 5 x 1
- MU + HTR 5 x 1 + 1
- Total of 10 MU

2.Weightlifting
A. Power Clean + 2 Split jerks
- Heavy for the day
- 2 s. Pause at split position

B. Jerk dips
- 3 x 4 @ 100-115% of A)
- 3 x 4 x 72.5 kg

3.Accessory
A. 4 sets:
10 Reverse hypers (Heavy!) - 50 kg
3-5 Dragon flags - single leg
20+20 m Single arm farmers carry (medium weight) - 20 kg

Vauhditon pituus

5 x 1

Etabler 1 succesfuld Snatch hvert minut i 15 min.
Du har så mange forsøg hvert minut som du kan nå.