course l1 trainer

4 person Team wod
24min amrap:
1: 20 Burpees
2: 20 Wall Ball Shots
3: 20 Anchored Sit-Ups
4: Rest Station
1 person on each station

A.
Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – L-Seated Dumbbell Press x 8 reps @ 20X1
Minute 2 – Alternating Lateral Lunges x 12-16 reps
Minute 3 – V-Ups x 15 reps

B.
For time:
Run 800 Meters
40 Kettlebell Swings
30 Hand-Release Push-Ups
(successful reps must start from the top extended position, and the knees must never touch the ground)
Run 400 Meters
30 Kettlebell Swings
20 Hand-Release Push-Ups
Run 200 Meters
20 Kettlebell Swings
10 Hand-Release Push-Ups

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Nose-to-Wall Handstand Wall Runs x 20 shoulder taps
(focus on stabilizing your midline and maintaining a good vertical position)
Minute 2 – Strict Ring to Sternum Pull Ups x 6-8 reps
Minute 3 – Bamboo Bar Overhead Stability Hold x 30-45 seconds
(if you don’t have a Bamboo Bar, use PVC pipe, bands and kettlebells)

WOD

Clock Starts at 0:00

For Time

100 Double Unders

50 KB High Pulls @ 1.5 Pood

25 Thursters @ 95#

Clock Hits 15:00

2 Rounds for Time

10 Front Squats @ 135#

10 Slam Balls @ 20#

Clock Hits 30:00

For time

30 Squat Cleans @ 95#

A
5' DU (cercare max rep unbroken)
PVC+MOBILITY

3 RND
30" HS HOLD
12 (6+6) KB Clean one arm
20 Cal. ROW
10 S. Press empty BB

B

EMOM 90"
Clean & Jerk x 2 rep
Iniziare con il 50% 1RM e aumentare ogni 90" fino a quando non fallisci

C
WOD CARICO 70-65KG/50-35KG
TC 18'
12 BMU/16C2B
21 DEADLIFT
9 BMU/13 C2B
15 H. POWER CLEAN
6 BMU/10C2B
9 STOH
REST 2'
AMRAP 6'
10 CAL. BIKE
8 HSPU

D
4 RND
8 TTB
12 Burpees target
14 alt. DB snatch

E
4X20
GHD+M.BALL
REST 60" OGNI SET

1 x Jerk

WOD - For Time:
60 Wall Balls (20, 14)
30 Pull Ups
40 Wall Balls
20 Pull Ups
20 Wall Balls
10 Pull Ups

Tabata Medball Situp:
4 Rounds Weighted (20,14)
4 Rounds Russian Twist (20,14)

4 rounds:
50M XPO Sled Push

AMRAP 7 minutes:
10 Power Cleans @60kg
20 Push-Ups

Then depending on your weaknesses choose ONE of the following:

4a Met-Con

AMRAP 5 min

150 empty sled push (75 out 75 back)
5 hang power snatch 155/105 lbs

4b Gymnastics

AMRAP 5 minutes

30 DU
10 Alternating weighted pistols 53/35 lbs KB