A. Gymnastics EMOM 16: 1: 4-6 Bar Muscle Ups 2: 6-8 Strict Handstand Push ups 3: 12-16 Alternated Single Leg Toes to Bar 4: Rest B. Three Rounds for time: 30 Wall Ball 9/6 Kg 10 Deadlift 125/85 Kg Time cap: 12 minutes
A. Every 2.30 minutes for 15 minutes (6 sets): Squat Clean + Squat Clean&Jerk Start from 70% of your Snatch and find heavy. Don’t drop the barbell during the complex (work touch and go) B. Five rounds for time: 8 Toes to bar 4 Power Clean 50/35 Kg 8 Push Press 50/35 Kg 32 Double […]
12
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A. Every 4:00 x 4: 25 Burpees Over The Bar 8 Snatch 50/35kg Rest 4:00 Every 4:00 x 4; 100 Double Unders 4 Wall walk 8 Overhead Squat 50/35kg 12 Push up
11
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A. Every 2:00 × 5: Push jerk 5-5-3-3-3 reps – Start from 70% B. 2 rounds: 120 double unders 30 toes to bar 20 clean + jerk 50/35kg Rest 2:00 between rounds Time Cap: 17 min
10
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AMRAP 35: Team Wod: 100 Overhead squat 40/30kg 80 Chest to bar pull up 60 Dumbbell snatch 22.5/15kg 80 Push up 60 Dumbbell hang clean + jerk 22.5/15kg 80 Sit up 60 Dumbbell overhead lunge 22.5/15kg 40 Bar muscle up
09
Dic
Dic
A. Every 2.30 minutes for 15 minutes (6 sets): Hang Squat Clean + Squat Clean&Jerk Start from 70% of your Snatch and find heavy. Don’t drop the barbell during the complex (work touch and go) B. For time: • 100 Thrusters 40/25 Kg Each break, athlete must perform: • 10 Burpees Over the Bar […]
07
Dic
Dic
A. Strength Back Squat – Every 2.30 minutes x 5 sets • 6 reps at 80% of 1RM x3 sets • 4 reps at 90% of 1RM • 2 reps at 95% of 1RM B. For time: 100 Double Unders 25 Chest-to-bar Pull-ups 50 Push-ups 100 Double Unders 50 Push-ups 25 Chest-to-bar Pull-ups 100 Double […]
06
Dic
Dic
A. Every 2.00 minutes for 12 minutes (6 sets): Hang Squat Snatch + Squat Snatch Start from 70% of your Snatch and find heavy. Don’t drop the barbell during the complex (work touch and go) B. Conditioning 4 min AMRAP: 3 Toes to Bar 3 Deadlifts 85/52.5 Kg 3 Front Squats 85/52.5 Kg 2 […]
05
Dic
Dic
A. Gymnastics EMOM 16: 1: 8-12 Chest to Bar 2: 12-15 Toes to Bar 3: 8-12 Kipping Handstand Push ups 4: Rest B. Conditioning 12 min Alternating EMOM: • Even Min: Max Reps Wall Ball (min 18-20, max 30 reps) • Odd Min: 6 Power Snatch 60/42.5 Kg (work touch and go for improve barbell […]
04
Dic
Dic
A. Every 2 minutes for 12 minutes (3+3 sets): W eightlifting Snatch • 3 reps at 75% of 1RM • 2 reps at 85% of 1RM • 1 rep at 90% of 1RM immediately followed by 3-Position Snatch (upper thigh, below knee, floor) • 1 complex at 60% of 1RM Snatch • 1 complex at […]
