Basic-Wod

40min with a partner

2 sets of kipping
3-10 Hspu from box
100m run
2 sets of weelbarrowwalk
10 knee raises
100m run

EMOM 10

1 minute : 7 Double Dumbbell push press
2 minute : Max Calories Bike erg.

Result is total Calories.

@85%
Rest 3min btw sets

For Time :

9 T2B

6 Front Squat
9 HSPU

15 T2B

6 Front Squat
15 HSPU

21 T2B

6 Front Squat
21 HSPU

TC 8

Barbell 100/70kg ( Floor )

A,
Tempo Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
3 sec pull to the hip pocket and GO!

B,
Every 1 min for 40 mins, alternating between:
max rep Bike Calories
10 Medicine Ball Sit-ups, 9/6kg + 5 Strict Pull-ups
max rep Row Calories
10 Wall Balls, 9/6kg + 5 Medicine Ball Push-ups

Bike Calories- moderate pace
Row Calories- moderate pace

Goal is to have a relatively low intesity workout with a steady and very doable pace. Adjust loading if needed.

Emom 16
1: 2 powersnatch + 1 squat snatch
2: 1 powersnatch + 1 squat snatch
3: 1 squat snatch
4: rest

@50/55/60

20 Cal row
5+5 Single arm KB press
15 Cal row
10 Goblet squats (slow
tempo!)
10 Cal row
10 Burpees over rower

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2x10 Down dog to cobra

3 rounds
5 weighted pull ups 10kg/5kg
5 weighted dips 10kg/5kg
10 back squats 100kg/75kg
3 jerks 100kg/75kg

A: Archer push ups 3set
B: SA DB Shoulder press 3set
C: For time: Push ups 10x6
D: SA db Shoulder flys 2set

Warm Up
3 rounds
1:00 cardio machine
5+5 single leg rdl
5+5 single arm press
10 ring row
5+5 lateral box step ups

Strenght
15-12-9-6-3 reps
Deadlifts
perform 6-8 double db seated press right after
rest 2-2.5 min bwn rounds

Accessory Work
3-4 rounds
40-50m heavy farmers walking @24/32kg's
8-12 single arm db row R/L
8-12 weighted box step overs
rest 2-2.5 min bwn rounds