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A.:
Every 1 min for 10 mins: One Legged Deadlift 10 One Legged Deadlifts, pick load Every 1 min for 10 mins. 5 deadlifts with one leg first, then the other one in every set. Chose a Medium weight to be able to complete the EMOM. It could be dumbells or kettlebels. B.: Manmaker : 1x50 at 20 kg, rest 0 secs Rest 0 secs between sets. RX 20/12.5 KG each Dumbell
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A.:
Squat Clean 5x6 at 65% 1RM Rest as needed between sets. B.: AMRAP 10 min of: Handstand Walks and Thrusters Complete as many rounds as possible in 10 mins of: Handstand Walk, 10 m 20 Dumbbell Thrusters @ 42/30 kg In Mitte, Use double Kettlebells with 20kg as RX for the Thrusters. Women should use 12 kg. Scaled handstand walk could be handstand hold (and touching shoulder). A.:
CFS Snatch Complex (15 min to find 1RM for complex) 1 Snatch Pull 1 Power Snatch 2 OHS B.: Complete as many rounds as possible in 30 min of: 30 Walking lunges 30 Abmat Sit-ups 30 Wall-balls 30 Double-unders A.:
Push Jerk (Take 15 min to find today's 2RM) B.: AMRAP 20 of: 10 Toes to bar 15 Deadlift (70/45) 50 Double-unders A. :
Front Squat (EMOM 12, 3 reps @ 70-75% 1RM) Focus on speed through the sets. Get through 3 reps as fast as possible. B. : For time: 30 GTOH (60/40) *Complete 5 TTB everytime you drop the bar* A. :
Snatch (EMOM 10, 2 reps (touch n' go)@ heaviest weight) B.: "Partner wod" 10 rounds for time: -10 HSPU -15 pullups -20 Goblet lunges (24/16) *One person must be holding onto the KB at all times. KB never hits the ground. Athletes can not support themselves on anything while they have the KB in their hands. * 10 Synch Burpee Penalty A.:
Pendlay Row (5 x 5 @ Heaviest possible weight) B.: 5 rounds for time of: 30 Double-unders 20 KBS (24/16) 10 Ring dips A. :
Snatch Grip Deadlift (6 x 4 @100% 1RM Snatch) B.: AMRAP 15 min of: 10 Overhead squat (40/30) 15 Toes to bar A.:
Snatch Grip Push Press from behind the neck (Take 15 min to find todays 3RM ) B.: 5 rounds for time of: 10 Thrusters at 40/30 15 Abmat Sit-ups 50 Double-unders A.:
Power Clean (EMOM 10, 2 reps@ 85% 1RM PC) B.: For time: 50 wallballs (30/20) 40 Ab mat sit ups 30 CTB Pull ups 20 Hand release push ups 100 double unders |
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