Core-
Complete-
10-9-8-7-6-5-4-3-2-1 Knees to chest
:30 Plank between sets
***
Metcon-
For time-
300 Double unders
75 Russian KBS 32/20kg
– In any MIX wanted.
***
Independent Open gym WOD-
Complete-
10-9-8-7-6-5-4-3-2-1 Knees to chest
:30 Plank between sets
Then-
300 Double unders
80 DB snatch
– In any order wanted
Lift-
Squat clean & jerk- 10 minutes to Build your MAX of the day..
***
Metcon-
For time-
20 Power cleans
10 Lateral burpees
15 Power clean & jerks
10 Lateral burpees
10 Thrusters
10 Lateral burpees
RX= 60/40kg
***
Independent Open gym WOD-
4 sets of 10 Meters Double DB suitcase walking lunges
Then-
12 AMRAP-
5 D ball cleans
5 Burpees
5 Strict pull ups
Push-
Every :30, for 20 sets- 1 Push press
– Load should be around 80%
***
Metcon-
1:30 Work, 1:30 rest, for 6 rounds-
Bike 10/8 Cals
AMRAP of double DB hang clean & jerk
RX= 2x 22.5/15kg
***
Independent Open gym WOD-
Complete 40 total Pike push ups.
then-
8 rounds for time-
40 Meters shuttle runs
10 American KBS 32/20kg
Squat-
Every :30, for 24 sets- 1 Back squat
– Load should be around 85%
***
Metcon-
10 AMRAP-
50 Walking lunges
20 HRPU
10 Burpees to target
***
StrengthCon-
EMOM 20-
Odd- 2 Squat cleans
Even- 6-8 DB push press
Then-
300 "Mountain climbers"
Independent Open gym WOD-
Every 1:00 , for 10 sets- 7 KB Goblet squat
– Load should allow UNBROKEN work
10 AMRAP-
50 Walking lunges
20 HRPU
10 Burpees to target
Skill & Core-
The toes to bar..
***
Metcon-
in teams of 2-
Complete for time-
3000 Meters row
90 T2B
30 wall walks
– In any mix wanted..
– 1 partner works at a time.
***
Independent Open gym WOD-
For time-
60 Cal bike
45 T2B
15 Wall walks
Then- 5 sets of-
:40 Plank
:20 side plank
:20 side plank
